a torn ACL is a reality that many
athletes may face unless they take the
appropriate preventive measures hi I’m
Veronica’s watchmojo.com and today we’re
taking a look at a workout that every
athlete should use hi I’m Eric I’m Derek
we’re from exit today i’ll be going over
some exercises that focus on the
hamstrings i’ll be working on landings
so we want to try to work on the perfect
landing nice and soft so that we prevent
ACL injuries knee tracking is really
important when addressing an injured ACL
and finally the quads will work on the
quads for stability important for ACL
rehab and prevention of injury so here
we’re set up for a level one exercise
for the hamstrings and it’s going to be
for using manual resistance while he
flexes busy the hamstrings their action
is to provide a flexion at the knee so
it’s pretty much him bringing his heel
towards the rear this sort of becomes
like a gym machine if you will but
because it’s feel I can add more way
stronger and then be a little bit less
where he’s not as strong as well
different than a typical apparatus and
the jimmies we can change the angle
that’s pretty important to do as well so
gonna do the same action coming sideways
slight angle to the inside can also do
the same thing to the outside and giving
him resistance in that in that line as
he’s coming through this type of movies
mostly used after a surgery or if you
had a ninja you’re trying to get back to
to high function here we have an
excellent medium great exercise for the
hamstrings and it’s a ground ground base
with both feet this board that Eric’s on
has a slippery under surface so as he
grabs and pulls himself with his feet
the board is going to slide as one
progresses using their body weight we
can add some extra weight on this
slippery board right here and again
perform the action of knee flexion
moving down so we’re going to work on
landing next we’ve got a few different
levels of blanding exercises for the
knees so the first one will do is the
quick drop there it’s not actually going
to leave the ground here he’s simply
going to drop his body as quickly as he
can trying to absorb the as if he was
landing off of something so okay to try
that sinking quickly and trying to
absorb the
level 2 of the landing stage we’re going
to work on the absorption triple flexion
try to have the ankle knee and hip all
absorb the landing of Derek jumping off
the box so it’s gonna do a couple of
those good make sure to stick the
landing and land softly next we’ll try a
90 degree turn off the jump good let’s
go back on the box and we’ll try the
other direction as well again nice soft
landing that’s good for really
high-impact sports something like
snowboarding or something like that we
really need to work on heavy landings so
Derek’s going to start up high and we’ll
have him do some big jumps with soft
landings trying to work all the way down
the stairs all right so here we’ve got
an exercise for knee tracking we’re
going to look for an alignment of the
knee cap passing in the same direction
as the toes and to be even more precise
the idea would be that it would pass in
the same line as your second toe so
there does a soft feel touch to the
grass he’s sitting down squatting also
paying attention to how far forward the
kneecap itself moves ahead you want to
have that not go far beyond the toes
move on over to another exercise it’ll
be good for knee tracking is going to be
using bandas resistance around the knee
and he’s going to perform a split squat
who’s going to go down and up well I
provide a pull to try to challenge his
knees tracking so I can pull harder I
can pull on and off on and off on and
off with my pole to increase the
challenge for him to have good tracking
it’s certainly a progression beyond this
one right here when addressing an
injured ACL of course the quads are very
important and very specifically the VMO
or the inside muscle on the quad is of
key importance and a great way to train
that is with terminal extension or
extending the leg at the very last few
degrees so he’ll do that type of motion
with resistance coming from this band
from the front you’re going to let the
band pull his knee all the way to the
wall while he stands perfectly tall very
excellent exercise when rehabbing from
an ACL injury
athletes may face unless they take the
appropriate preventive measures hi I’m
Veronica’s watchmojo.com and today we’re
taking a look at a workout that every
athlete should use hi I’m Eric I’m Derek
we’re from exit today i’ll be going over
some exercises that focus on the
hamstrings i’ll be working on landings
so we want to try to work on the perfect
landing nice and soft so that we prevent
ACL injuries knee tracking is really
important when addressing an injured ACL
and finally the quads will work on the
quads for stability important for ACL
rehab and prevention of injury so here
we’re set up for a level one exercise
for the hamstrings and it’s going to be
for using manual resistance while he
flexes busy the hamstrings their action
is to provide a flexion at the knee so
it’s pretty much him bringing his heel
towards the rear this sort of becomes
like a gym machine if you will but
because it’s feel I can add more way
stronger and then be a little bit less
where he’s not as strong as well
different than a typical apparatus and
the jimmies we can change the angle
that’s pretty important to do as well so
gonna do the same action coming sideways
slight angle to the inside can also do
the same thing to the outside and giving
him resistance in that in that line as
he’s coming through this type of movies
mostly used after a surgery or if you
had a ninja you’re trying to get back to
to high function here we have an
excellent medium great exercise for the
hamstrings and it’s a ground ground base
with both feet this board that Eric’s on
has a slippery under surface so as he
grabs and pulls himself with his feet
the board is going to slide as one
progresses using their body weight we
can add some extra weight on this
slippery board right here and again
perform the action of knee flexion
moving down so we’re going to work on
landing next we’ve got a few different
levels of blanding exercises for the
knees so the first one will do is the
quick drop there it’s not actually going
to leave the ground here he’s simply
going to drop his body as quickly as he
can trying to absorb the as if he was
landing off of something so okay to try
that sinking quickly and trying to
absorb the
level 2 of the landing stage we’re going
to work on the absorption triple flexion
try to have the ankle knee and hip all
absorb the landing of Derek jumping off
the box so it’s gonna do a couple of
those good make sure to stick the
landing and land softly next we’ll try a
90 degree turn off the jump good let’s
go back on the box and we’ll try the
other direction as well again nice soft
landing that’s good for really
high-impact sports something like
snowboarding or something like that we
really need to work on heavy landings so
Derek’s going to start up high and we’ll
have him do some big jumps with soft
landings trying to work all the way down
the stairs all right so here we’ve got
an exercise for knee tracking we’re
going to look for an alignment of the
knee cap passing in the same direction
as the toes and to be even more precise
the idea would be that it would pass in
the same line as your second toe so
there does a soft feel touch to the
grass he’s sitting down squatting also
paying attention to how far forward the
kneecap itself moves ahead you want to
have that not go far beyond the toes
move on over to another exercise it’ll
be good for knee tracking is going to be
using bandas resistance around the knee
and he’s going to perform a split squat
who’s going to go down and up well I
provide a pull to try to challenge his
knees tracking so I can pull harder I
can pull on and off on and off on and
off with my pole to increase the
challenge for him to have good tracking
it’s certainly a progression beyond this
one right here when addressing an
injured ACL of course the quads are very
important and very specifically the VMO
or the inside muscle on the quad is of
key importance and a great way to train
that is with terminal extension or
extending the leg at the very last few
degrees so he’ll do that type of motion
with resistance coming from this band
from the front you’re going to let the
band pull his knee all the way to the
wall while he stands perfectly tall very
excellent exercise when rehabbing from
an ACL injury
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