ACL Injury Prevention for Female Athletes

with Alan Stein,
owner of Stronger Team;
Head Strength & Conditioning coach for the nationally renowned, Nike Elite DeMatha Catholic High School boys basketball program;
former Montrose Christian (MD) High School Strength & Conditioning coach;
has worked with elite high school, college, and NBA players.

Females are four to eight times as likely to tear their ACL as their male counterparts. The highest rate of incidence occurs with young women from 15-25 years of age that play sports that require quick change of direction, pivoting and jumping. Coach Alan Stein's ACL injury prevention program focuses on safety, technique/form, footwork, low athletic stance, slow movement strength training, repetitions, time efficiency and productivity. Stein believes that agility and footwork training - proper landing, jumping, starting and stopping mechanics - can prevent injuries. When an athlete lands, the weight needs to be equally distributed within the foot, promoting soft landings. Other key items to watch for are enhanced balance, body/joint awareness, movement technique, and muscle strength (especially the hamstring). There are two main non-contact mechanisms that have been identified; planting/cutting and straight knee landing. Dynamic flexibility and plyometrics are the ideal way to prepare your athletes for competition, and reduce injury. Next is a look at exercises in the weight room that add strength and durability in athletes. Stein also shares various symptoms of ACL injuries; guidelines are the same for women as they are for men.

42 minutes. 2008.