Basic Guide to ACL Injury Prevention

Simple course about learning about your ACL and what exercises are necessary to help prevent it from getting hurt
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  • Lectures 23
  • Length 1.5 hours
  • Skill Level Intermediate Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2013 English

Course Description

This course is a basic guide to help you learn the various ways you can reduce your risk of an ACL injury. It's aim is to give athletes, coaches, and trainers a rudimentary understanding of ACL injuries and how to prevent them.

The course is intended for coaches and/or athletes involved in soccer, basketball, football, volleyball, lacrosse, tennis, or any other sport that involves a significant amount of dynamic movement and change of direction.

The prevention program includes lectures on basic body and health maintenance, core strength work, lower extremity strength training, plyometrics, and agility workouts.

After watching this course you will learn:

1. Why the ACL gets injured, how it happens, and what happens when it does

2. Theories to why female athletes hurt their ACL's more than male athletes

3. The necessary precautions an athlete needs to take in order to reduce his or her risk

of injury

What are the requirements?

  • Basic knowledge of strength training practices

What am I going to get from this course?

  • Learn about why the ACL is important and why it gets hurt!
  • Learn what happens when the ACL gets injured!
  • Learn many exercises that can help prevent ACL injuries!

What is the target audience?

  • Athletes
  • Coaches
  • Trainers

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introduction
Disclaimer
Preview
00:25
02:33

Learn basic facts about the anatomy of the knee and why the ACL is important!

04:55

Learn what will happen if you hurt your ACL!

01:57

Find out why female athletes tend to hurt their ACL more often than male athletes!

01:50

A brief outline of the ACL injury prevention plan!

04:20

Rest is just as important as exercise! Make sure you progress and adapt to exercise in the right way!

Section 2: Preventative Measure One: Body and Health Maintenance
02:22

Before you start an injury prevention program, you should satisfy some basic needs first!

Section 3: Preventative Measure Two: Balanced Super Core Strength
03:49

A strong core means you will have excellent control over your body! Having a strong core mean more than abdominals! You need strong lower back and hip muscles too!

Core Exercises - Abdominals
Preview
04:19
Core Exercises - Lower Back
02:10
Core Exercises - Hips
05:17
Section 4: Preventative Measure Three: Balanced Awesome Leg Strength
02:55

Strength training will make your hip muscles stronger as well as training the muscles that directly impact your knee!

03:30

Having an even balance of strength in the quads and hamstrings will temper excessive force on the knee! It will also improve your balance and stability when you jump, land, and change direction on the playing field!

Squats and Lunges
05:08
04:23

Hip Extensors! Glutes and Hamstrings! Learning how to hip hinge is very important so you can differentiate between exerting the lower back versus the hip muscles!

01:54

The calf muscles also directly help stabilize the knee! Don't forget to give them attention in the weight room!

Section 5: Preventative Measure Four: Perfect Form ----- Plyometrics and Agility Training
03:44

Learn how to control your body on the field so you don't put unnecessary stress on the ACL!

04:09

Basic form drills to help you run and warm up correctly!

04:07

Put your perfect form into action! Learn how to run forwards, backwards, and laterally in the most efficient and effective way possible!

05:03

Help your body and your knee adapt to explosive forces! Plyometrics will also increase your ability to run faster and jump higher!

03:11

Advanced plyometrics!

02:38

Work up to having amazing strength and balance on each leg!

Section 6: Sources Used
Sources Used
1 page

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Instructor Biography

Anthony Pykosh, Headline

Former Division 1 College Soccer Player. Current High School soccer coach, winning 2 Maryland State Championships. Club soccer coach at Bethesda Soccer club. High School Physical Education teacher. Certified Strength and Conditioning Specialists (CSCS) through NSCA. United States Soccer Federation National "C" coaching license.

Instructor Biography

Philippe Schafer, Strength Coach and Teacher

A Washington D.C. area native, Philippe currently coaches high school female soccer athletes about the importance of weight lifting and is a strength coach at Georgetown University. He is a Certified Strength and Conditioning Specialist with the NSCA as well as a Certified Sports Performance Coach with USA Weightlifting. He is a former Division I track and field athlete and competed as a runner for 15 years.

Philippe also performs stand up comedy and has performed all up and down the east coast of the United States. He has opened for many great comedians that have been seen on the Late Show with David Letterman, Tonight Show with Jay Leno, Conan O'Brien, Chelsea Lately, and Comedy Central.

He really likes fresh fruits and vegetables and aspires to one day own a house with a yard, where he will plant apple trees and grow fresh okra.

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