ACL INJURY PREVENTION PROGRAM

ACL INJURY PREVENTION PROGRAM

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Kirk Vickers AT,C
BA, Sport Medicine & Exercise Physiology
Director of Performance, Triad20 years of experience in sport performance training
Team, Individual, Recovery & Prevention

Benefits of the Program
• Prevention of ACL and other knee problems
• Thorough explanations and instructions
• Improved strength in lower extremities
• Increased speed and agility
• Increased confidence
• Improved balance and coordination
• Home exercise program
• Improved athlete

What Others Have Said
Jeffrey E. Michaelson, M.D.
Assistant Clinical Professor of Orthopedic Surgery

“I have worked with Kirk Vickers and the folks at Triad for years as a compliment to my orthopedic surgery practice. I found Kirk and his staff to be understanding, incredibly responsive, and insightful. My patients love transitioning back to their sports and activities using their Triad’s techniques. I would have no hesitation recommending Triad to any of my patients.”

For More Info On ACL Prevention And Performance Training Visit
Triad-Performance.Com
ACL injuries have almost become an epidemic in sports. Most coaches, parents and athletes do not realize that many ACL injuries are non-contact in nature and stem from improper body position, poor loading mechanics, or a faulty transfer of weight and load (cutting, pivoting, and planting). The female athlete is at a greater risk for ACL knee injuries for a variety of reasons, from hip alignment, to muscle and biomechanical problems, to potential hormonal issues. At TRIAD we have put together an effective program to help prevent the likelihood of ACL injuries and to support and strengthen the structures surrounding the knee. Below you will find highlights of the program.Our Load to Explode…Armor for the Knee program is a 3 phased progressive program designed to take the athlete through a proven and effective training model that: identifies the athlete’s weaknesses; educates the athlete on how and what to do; and strengthens, corrects, and enhances athletic performance.

 

Assessment: First Session
Each athlete will go through a thorough movement screen to identify any biomechanical flaws, and weaknesses. We also assess running, squatting, and jumping to pinpoint problems and breakdowns. We have found that many of the athletes who are susceptible to ACL problems have poor jump and landing mechanics, their core is weak, and they have weak glute muscles specifically the glute medius.

Corrective Exercises Phase I (4 weeks): Prevention
• Posture corrections
• Stance and static loading corrections
• Proper walking and foot-strike instructions
• Motor Patterning work
• Improve squat – and rear loading mechanics
• Increase glute strength and activation
• Improve single leg squats and loading
• Increase hip stability/mobility/flexibility

Corrective Exercises Phase II (4 weeks): Preparation
• Dynamic warmup and flexibility
• Load to explode – improving jump mechanics and landings
• Running mechanic improvements
• Skipping, bounding, and hopping drills
• Core Strengthening
• Balance and stability work
• Intermediate glute, quad, hamstring, and low leg strengthening

Corrective Exercises Phase III (4 weeks): Performance
• Improve explosive power
• Transition work – cutting, stopping, and direction change
• Technical speed and agility work, hopping, skipping, jumping
• Rotational, crossover, and asymmetrical planting and loading
• Plyometrics, single leg drills,
• Shuffling, zig-zag, and back peddling
• Advanced strengthening of the quads, hamstrings, glutes, and low legs

Sport Specific & Game Specific Drills and Exercises (Mainly Performed in Phases II & III) – These drills and exercise are woven into each of the phases when appropriate.
• Ball and/or stick work integrated
• Position specific work
• Mental prep, focus, and concentration
• Recovery – foam roll, direct pressure, post workout stretching
• When and how to use Ice to recover

Call Today To Schedule A Free Training Trial
Or Consultation Visit
248-615-1652