Components of Prevention
Through exercise, we can address the factors that place female athletes at greater risk for ACL injury. Components that have been effective in ACL injury prevention include a dynamic warm up, strength, neuromuscular retraining, and plyometrics.
01
Dynamic Warm Up
Prior to performing activities, athletes should complete a dynamic warmup. This includes stretching the muscles while moving and low-level jogging activities to warm the muscles up.
02
Strength
Strength is the amount of force a muscle can produce at one time. Strengthening exercises should address quad, hamstring, and hip abductor groups to improve an athlete's lower quarter body mechanics. They should also address core stability and control. 1
03
Neuromuscular Retraining
Neuromuscular retraining aims to improve the neural connection between the mind and the body during muscular activation. It is important for coaches to provide feedback to athletes to improve their understanding of what muscle to activate and why.
04
Plyometrics
Plyometrics focus on the speed and force of a movement to improve muscular power. During competition quick, powerful movements are needed for optimal performance. It is important to train these movement patterns to prepare the body and prevent risk of injury.
