Prevent ACL injuries in ALL sports!
When it comes to field based sports, injuries are prevalent across the board because of the random scenes which occur. From being knocked, tunnelled, jumping, landing, acceleration and of course, deceleration. To prevent these injuries, it’s almost impossible - but when it comes to reducing ACL injuries and twisting forces and the impacts on that site, we have the key warm up that can help you out.
I’ve learn this one from Christian Woodford from Woodford Sports Science and Consulting in Melbourne in 2015, and I wholeheartedly still recommend this to all field based athletes.
With this warm up, all you need is a Glut Band (Also known as the old booty band) - and don’t let this deceive you. It is challenging, and it will burn!
Before we get into it - you’re probably asking why are working the glutes?
The glutes are responsible for stabilising the hip joint, preventing any forces of valgus knees which results in ... well you guessed it. Less force and pressure on the ACL, MCL and all other structures.
We are also working on the posterior chain, which helps in deceleration and absorption forces in jumping and top speed. This is important in allowing us to decelerate appropriately without the nasty tear in the hamstring.
We wouldn’t learn to drive without learning to use the breaks, so why aren’t we practicing to decelerate after top speed sprinting?
Let’s get down to business.
The exercises are simple:
Glut Abductions - Seated
Glut Crab Walks
Glut Walking Abductions (Forwards & Backwards)
Glut Clams
Glut Bridges
Go for 2 rounds of 10 reps each, 3rd sets are for challengers!
If you prefer the video, take a look below!
Sean Koh
Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach
Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)