Tag Archives: ACL injury

Jump-Landing Training for Female Athletes

11 Feb

Vertical jump performance is important in several sports — basketball and volleyball being two team sports that come to mind.

Previously, I’ve discussed jump performance in my articles, 6 Ways to Jump Higher, and Improve Your Vertical Jump Performance with Jump Training.

Additionally, I’ve established that Jump Training Should Include Landing Mechanics.  This is especially important since jump landings are associated with high ground reaction forces.  Incorrect landing technique, insufficient muscular strength, and lack of balance place the lower extremities at risk for injury.

Female athletes are known to have a higher risk of injuring their anterior cruciate ligament, or ACL, while participating in competitive sports. The chance of ACL tear in female athletes has been found to be 2 to 10 times higher than in male counterparts.

Recent research points to differences in the biomechanics (the way our bodies move) of male and female athletes.  Although it’s impossible to prevent every injury, the good news is that we have the ability to change the likelihood of ACL tear, and jump-landing mechanics/training is at the top of the list.

Jump-landing training should focus on the following areas:

  • Optimizing movement efficiency
  • Building foundational muscular strength
  • Development of balance and coordination
  • Plyometric exercise technique
  • Proper hip, knee, and ankle alignment
  • Sport-specific jump-landing ability
  • Injury prevalence reduction
  • Performance improvement

An effective jump-landing program starts with education, and — as shown above — includes a variety of components.  Additionally, to ensure athlete compliance, the training program should be designed to equally address performance and injury prevention.

Get STRONGER, Get FASTER!

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Plyometric Training Improves Joint Stability

16 Sep

Plyos[1]Anterior cruciate ligament (ACL) injuries are common in basketball athletes, with a reported incidence as high as 1.6 per 1,000 player hours.

An efficient plyometric training program within basketball practice can improve lower-extremity postural control and stability, according to a Journal of Strength and Conditioning Research study.

In the study, plyometric (jump) training was associated with a decrease in ACL injuries by enhancing “joint awareness” — postural control and/or balance.

Improvements in balance, stability, and postural control with training has positive effects on lower-extremity injury reduction.

Obviously, ACL injuries are not limited to basketball players, as athletes who participate in sports that involve contact, and require jumping, quick starts and stops, and change of direction, are also at risk.

A well-designed and -supervised plyometric training program — one that incorporates appropriate intensity and volume; and teaches and emphasizes the importance of proper jump and landing mechanics — can help athletes improve performance while reducing the risk of injury.

Get STRONGER, Get FASTER!

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