Strength of Americas ACL Injury Prevention Program

ACL Injury Prevention Program 

“It’s About The Brakes”

Bob and Bobby Davis

Strength of America  

1. What is an ACL Injury? 
2. How does this happen?
   1. Knee in Valgus position
   2. Poor Running mechanics (excessive pronation of the foot)
   3. Jumping and landing with knees shooting forward or rolling in
   4. Poor balance of quads to hamstrings strength and mobility
   5. Excessive pronation of foot, possible due to dropped big toe
   6. Poor Quadricep Flexibility
   7. Contact with another player (only 30%)
   8. 70% from non contact
3. How Many Occur each year?
   1. In 1985 there was an average of 70,000 ACL Injuries
   2. On Average for last 10 years over 250,000
   3. 70% are from non contact
4. Can they be “Prevented”?
5. How to test for Potential ACL problems?
   1. Squat Test
   2. Snap Down Pause
   3. Snap Down Pause Explode
   4. Snap Down no pause
   5. Depth Drop
   6. Depth Drop reactive Vertical Jump
6. After an ACL Injury Occurs and you finish therapy, are you ready to get back to practice?
7. “Prehab" mindset
   1. Strength and Conditioning MUST focus on the strength, flexibility, mobility and stability of a joint when training! A program that doesn’t focus on that is not a Complete program! “Control the Melon”
8. Surface Training?
   1. Warm up on the surface you will be training; Grass, Turf, Dirt, Court.  
9. How can we help Reduce the Risk of an ACL tear
   1. Ankle Complex
      1. Knee to Wall stretch
      2. Soft Tissue Work
      3. Airplane Leg Raise on pad
      4. Eccentric Calf Raise
      5. Single Leg Dumbbell Switch
   2. Specific Warm Ups to prepare the body
      1. General Movement
         1. Heel Walks
         2. Heel Toes
         3. Grapevine 
      2. Activation
         1. Mini Band Lateral Walks
      3. Dynamic Stretch
         1. Lateral Lunge
         2. Reverse Lunge with Reach
         3. Leg Cradle Airplane
         4. Worlds Greatest stretch
      4. Movement Integration 
         1. Sprint to Stick
         2. Back pedal to stick
         3. Shuffle to Stick (each side)
      5. Neural activation (Reactive Drill)
         1. Shuffle with change of Direction
         2. Frog Jump to Vertical Jump Stick
   3. Strength Exercises
      1. Single Leg RDL
      2. Single Leg Box Squat (Pistol Squat)
      3. Eccentric Leg Curl
      4. Single Leg Bridge with band
   4. Stronger Core
      1. Side Plank>Leg up>1 leg on bench
      2. Low Plank>pull through>1 leg up pull through
      3. Roll Outs
      4. Carries
      5. Single Leg Pallof Press
      6. Split Squat to Pallof Press
      7. Reverse Lunge with Pallof Hold
      8. Reverse Lunge Hold Pallof then up
   5. Learn how to Absorb Force then how to Apply it 
      1. Snap Down
      2. Single leg Snap Down
      3. Depth Drop 2 legs
      4. Depth Drop Jump 2 legs
      5. Depth Drop 1 leg
      6. Single Leg Depth drop hop
      7. Partner Jump push
      8. 1/4 turn jumps and react
      9. Ice skaters
      10. Lateral bound hurdle
      11. Banded Shuffle 2 Back 1
      12. Banded Figure 8’s
      13. Banded Figure 8’s Sprint>Back Pedal
   6. Deceleration Drills - Your Shocks and Brakes
      1. Sprint to Vertical Jump to stick
      2. Sprint to Vertical Jump shuffle to stick
      3. Sprint to Vertical Jump shuffle, shuffle back to stick
      4. Shuffle/45 degree sprint/Sprint to stick
      5. Coach Call: Shuffle/45 Sprint/Sprint to stick
      6. Coach Call: Shuffle/Shuffle/Back pedal/Sprint to stick
      7. Frog Jump>Vertical Jump>Stick
   7. Absorbing Force Multi Plane
      1. Lateral Bound Reactive then Broad Jump
      2. Rotational Bound
      3. Rotational Bound Reactive
   8. Banded Jacket Movement
      1. Squat
      2. RDL
      3. Split Stance Squat
      4. Single Leg RDL
   9. Banded Jacket Dynamic
      1. 2 Leg Snap Down
      2. Snap Down Split Stance
      3. Single Leg RDL
      4. Snap Down Single Leg 
   10. Banded Jacket Reactive
       1. Snap Down Vertical Jump
       2. Snap Down Double Vertical Jump
       3. Lateral Reactive Bound
   11. Ground/Surface considerations
   12. Managing fatigue
       1. Consider volume of practice/weights/plyos/deceleration work and plan accordingly

Thank you very much for participating in the ACL Injury Prevention Demo at the 2018 AzNSCA state conference. Please contact us with any questions or to host a clinic at your school.

Email us at theSOApodcast@gmail.com and in the subject line type 2018 AzNSCA clinic and we will send you the link to get the SOA ACL Injury Prevention program at no cost as a thank you for attending this years clinic.

Be sure to join us for our weekly podcast show on youtube “theSOApodcast” and many regular video tips on speed, power, strength , mobility, nutrition and so much more.

Bob Davis

Strength of America founder since 1989

Nebraska Strength and Conditioning Coach under Boyd Epley from 1985-89

Red Mtn Strength and Speed Coach 2012-15

Bobby Davis

Strength of America program design 2014-present

CPA Strength and Speed Coach 2014-present

Student Assistant Strength and Conditioning Coach CMU Grand Junction Co.

CPA Strength and Speed Coach 2012-present