Tag Archives for " knee injury prevention "

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 14 – “ Step Up”

Start with a tall posture and your inner core engaged below the belly button. Vivian here is now going to do a single leg step up. She’s bringing her opposite arm up while also using her butt muscles to fully extend that hip up. She’s keeping her thigh strong by preventing the knee from buckling inwards, as well as also keeping her knee over the heel so it doesn’t go over her toes. Do 3 sets of 10 on each side. The single leg step-up will help you develop more strength in your hips and thighs to keep your knee strong and protect you from ACL knee ligament injuries. It’s also great for post ACL knee surgery rehab when you are ready for it.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 13 – “ Split Squat Jumps”

Start with a nice tall posture and your inner core pulled in to keep your low back flat. Engage your back leg into extension by pushing the back forefoot into a solid bench or a chair supported against a wall. With your arms in the ready position bend the knee to 90 degrees by bringing the butt down and then jump back up. Keep your thigh strong by preventing the knee from buckling inwards. Keep your knee over the heel and don’t let it go over your toes. Do 3 sets of 10 on each side. Split squat jumps is a progression of the split squats. It will help you develop more dynamic strength in your and thighs and hips to keep your knee strong and protect you from ACL knee ligament injuries. 

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 12 – “ Split Squats”

Start with a nice tall posture and your inner core pulled in to keep your low back flat. Engage your back leg into extension by pushing the back forefoot into a solid bench or a chair supported against a wall. With your arms in the ready position bend the knee to 90 degrees by bringing the butt down. Keep your thigh strong by preventing the knee from buckling inwards. Keep your knee over the heel and don’t let it go over your toes. Do 3 sets of 10 on each side. Split squats will help you develop more strength in your and thighs and hips to keep your knee strong and protect you from ACL knee ligament injuries. It’s also great for post ACL knee surgery rehab!

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 11 “Advanced Superman Deadlifts”

These are the advanced Superman Deadlifts. This is progressive strengthening for your core with your Hamstrings as well as your Glute muscles. This will help you get stronger to protect your ACL ligament in your knee and for post-ACL surgery and rehab. Start by holding on to a 5 pound dumbbell on the same side as the leg that you are going to extend back on. With nice tall posture, engage your core below the belly button. Keeping your spine flat, bend forward at the hips while you extend the leg back and reaching forward with the opposite arm and holding onto the 5 pound dumbbell with the other hand. Remember to keep that hip down on the side you’re extending the leg back on. Do 3 sets, 10 repetitions, holding for 3 seconds.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 10 – “Superman Deadlifts”

So these are the Superman Deadlifts. In the Superman deadlifts we’re working on strengthening up the core with your glutes and also with your hamstrings. So this is going to be really great to help you work on your pre-season training by getting those hamstrings strong, especially to protect that ACL and to also post-ACL surgery and rehab. You’re going to start off with nice tall posture. Then engage that core for me. And you’re going to want to try and maintain this position the whole time with your spine. And then you’re going to come up on one leg. Great! And you also want to try to keep a bit of a knee bend because when you go down with your body and reach out, you’re going to straighten out the knee. Good! And then other thing is that you want to keep this hip down… Good. And reach forward and kick back with your heel, and come back. Good… and again. That’s it. Keep that hip down. Kick with that heel. Good. And Back. And Again. Good and just kick this down and yeah get the glutes working there. Good. And tilt this down. Perfect. Good. Ok, Awesome. That’s great! So let’s try one more here. And …. There you go. Let’s see if you can do 5 in a row here. Excellent! That’s it! Keep that hip down. So you got to really pull the core in more here. Good! Pull the core in. That’s it! Excellent!

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 9 – “Plank Walk-outs”

Start by pulling in your inner core by making your waistline skinnier below the belly button. Then roll out into a plank position on the ball in full control with a flat spine. Lift one leg off of the ball with full control while keeping your hips level with each other. Try to keep you toes pointed to the floor as much as possible and lead with your heal. Do 3 sets of 5 repetitions holding for 5 seconds on each side to start. Then progress to 3 sets of 5-10 repetitions holding for 10 seconds when stronger. Plank walk-outs on a ball is great for strengthening your core in coordination with strengthening your posterior hip and gluteal muscles.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 8 – “Advanced Hamstring Curl”

Lie on the ground with the stability ball under your heels with your legs straight and your toes pointing up. Engage your inner core muscles below the belly button. Then extend your hips by squeezing your butt and lifting it off the ground. Bring one knee towards your chest and hold it there. Then bring the ball in towards you by flexing your other knee and then straightening it back to the start position. Keep your inner core engaged the entire time. Do 3 sets of 15 repetitions, 3 times per week. This exercise is a progression of the Bridging Hamstring Curl that you just did in the last segment in Knee ACL ligament Injury Prevention. It’s great for advanced strengthening of the hamstring muscles along with your glutes and core stability muscles to help protect your ACL knee ligament."

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 7 – “Bridging Hamstring Curl”

Lie on the ground with the stability ball under your heels with your legs straight and your toes pointing up. Engage your inner core muscles below the belly button. Then extend your hips by squeezing your butt and lifting it off the ground. Then bring the ball in towards you by flexing your knees and hold for a second and then straighten your legs back to the start position while keeping your butt up and hips extended. Keep your inner core engaged the entire time. Start by doing 3 sets of 10 repetitions and then progressing it to 3 sets of 15 to 20 repetition 4 times per week. This is great for strengthening the hamstring muscles along with your glutes and core stability muscles to help protect your ACL knee ligament.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 6 – Lateral Bound Hops

Starting with tall posture, engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Avoid arching the low back. With arms in a ready position do a lateral hop pushing off on one leg and landing on the opposite leg with an emphasis on your body weight over your foot when landing. This is great for strengthening your muscles and developing dynamic balance control to stabilize your knee during lateral movements to protect your ACL knee ligament when playing! To add variety, you can do lateral bound hops to different angles and back again. Do 3 sets, 10 to 15 repetitions to start. Progress the exercise by increasing it up to 25 repetitions to advance.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 5-Hand Grid Balance

This exercise can be done standing onto of a soft foam pad or the cushion of your couch. Starting with tall posture, engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Using one hand, hold the butt end of a 3 pound dumbbell. Then bend down to touch the dumbbell to the floor at the 3 O’Clock position like a grid on a clock. Come back up and then bend down to touch the dumbbell at the 2 O’Clock position. Repeat this until you get to the 9 O’Clock position and then reverse coming back to the 3 O’Clock position. Do 3 sets 3 times a day. This is great for developing strength, balance, and proprioceptive control to stabilize your lower extremity and help protect your knee from ACL ligament injuries!