a torn ACL is a reality that many athletes may face unless they take the
athletes may face unless they take the
athletes may face unless they take the appropriate preventive measures hi I’m
appropriate preventive measures hi I’m
appropriate preventive measures hi I’m Veronica’s watchmojo.com and today we’re
Veronica’s watchmojo.com and today we’re
Veronica’s watchmojo.com and today we’re taking a look at a workout that every
taking a look at a workout that every
taking a look at a workout that every athlete should use hi I’m Eric I’m Derek
athlete should use hi I’m Eric I’m Derek
athlete should use hi I’m Eric I’m Derek we’re from exit today i’ll be going over
we’re from exit today i’ll be going over
we’re from exit today i’ll be going over some exercises that focus on the
some exercises that focus on the
some exercises that focus on the hamstrings i’ll be working on landings
hamstrings i’ll be working on landings
hamstrings i’ll be working on landings so we want to try to work on the perfect
so we want to try to work on the perfect
so we want to try to work on the perfect landing nice and soft so that we prevent
landing nice and soft so that we prevent
landing nice and soft so that we prevent ACL injuries knee tracking is really
ACL injuries knee tracking is really
ACL injuries knee tracking is really important when addressing an injured ACL
important when addressing an injured ACL
important when addressing an injured ACL and finally the quads will work on the
and finally the quads will work on the
and finally the quads will work on the quads for stability important for ACL
quads for stability important for ACL
quads for stability important for ACL rehab and prevention of injury so here
rehab and prevention of injury so here
rehab and prevention of injury so here we’re set up for a level one exercise
we’re set up for a level one exercise
we’re set up for a level one exercise for the hamstrings and it’s going to be
for the hamstrings and it’s going to be
for the hamstrings and it’s going to be for using manual resistance while he
for using manual resistance while he
for using manual resistance while he flexes busy the hamstrings their action
flexes busy the hamstrings their action
flexes busy the hamstrings their action is to provide a flexion at the knee so
is to provide a flexion at the knee so
is to provide a flexion at the knee so it’s pretty much him bringing his heel
it’s pretty much him bringing his heel
it’s pretty much him bringing his heel towards the rear this sort of becomes
towards the rear this sort of becomes
towards the rear this sort of becomes like a gym machine if you will but
like a gym machine if you will but
like a gym machine if you will but because it’s feel I can add more way
because it’s feel I can add more way
because it’s feel I can add more way stronger and then be a little bit less
stronger and then be a little bit less
stronger and then be a little bit less where he’s not as strong as well
where he’s not as strong as well
where he’s not as strong as well different than a typical apparatus and
different than a typical apparatus and
different than a typical apparatus and the jimmies we can change the angle
the jimmies we can change the angle
the jimmies we can change the angle that’s pretty important to do as well so
that’s pretty important to do as well so
that’s pretty important to do as well so gonna do the same action coming sideways
gonna do the same action coming sideways
gonna do the same action coming sideways slight angle to the inside can also do
slight angle to the inside can also do
slight angle to the inside can also do the same thing to the outside and giving
the same thing to the outside and giving
the same thing to the outside and giving him resistance in that in that line as
him resistance in that in that line as
him resistance in that in that line as he’s coming through this type of movies
he’s coming through this type of movies
he’s coming through this type of movies mostly used after a surgery or if you
mostly used after a surgery or if you
mostly used after a surgery or if you had a ninja you’re trying to get back to
had a ninja you’re trying to get back to
had a ninja you’re trying to get back to to high function here we have an
to high function here we have an
to high function here we have an excellent medium great exercise for the
excellent medium great exercise for the
excellent medium great exercise for the hamstrings and it’s a ground ground base
hamstrings and it’s a ground ground base
hamstrings and it’s a ground ground base with both feet this board that Eric’s on
with both feet this board that Eric’s on
with both feet this board that Eric’s on has a slippery under surface so as he
has a slippery under surface so as he
has a slippery under surface so as he grabs and pulls himself with his feet
grabs and pulls himself with his feet
grabs and pulls himself with his feet the board is going to slide as one
the board is going to slide as one
the board is going to slide as one progresses using their body weight we
progresses using their body weight we
progresses using their body weight we can add some extra weight on this
can add some extra weight on this
can add some extra weight on this slippery board right here and again
slippery board right here and again
slippery board right here and again perform the action of knee flexion
perform the action of knee flexion
perform the action of knee flexion moving down so we’re going to work on
moving down so we’re going to work on
moving down so we’re going to work on landing next we’ve got a few different
landing next we’ve got a few different
landing next we’ve got a few different levels of blanding exercises for the
levels of blanding exercises for the
levels of blanding exercises for the knees so the first one will do is the
knees so the first one will do is the
knees so the first one will do is the quick drop there it’s not actually going
quick drop there it’s not actually going
quick drop there it’s not actually going to leave the ground here he’s simply
to leave the ground here he’s simply
to leave the ground here he’s simply going to drop his body as quickly as he
going to drop his body as quickly as he
going to drop his body as quickly as he can trying to absorb the as if he was
can trying to absorb the as if he was
can trying to absorb the as if he was landing off of something so okay to try
landing off of something so okay to try
landing off of something so okay to try that sinking quickly and trying to
that sinking quickly and trying to
that sinking quickly and trying to absorb the
level 2 of the landing stage we’re going
level 2 of the landing stage we’re going to work on the absorption triple flexion
to work on the absorption triple flexion
to work on the absorption triple flexion try to have the ankle knee and hip all
try to have the ankle knee and hip all
try to have the ankle knee and hip all absorb the landing of Derek jumping off
absorb the landing of Derek jumping off
absorb the landing of Derek jumping off the box so it’s gonna do a couple of
the box so it’s gonna do a couple of
the box so it’s gonna do a couple of those good make sure to stick the
those good make sure to stick the
those good make sure to stick the landing and land softly next we’ll try a
landing and land softly next we’ll try a
landing and land softly next we’ll try a 90 degree turn off the jump good let’s
90 degree turn off the jump good let’s
90 degree turn off the jump good let’s go back on the box and we’ll try the
go back on the box and we’ll try the
go back on the box and we’ll try the other direction as well again nice soft
other direction as well again nice soft
other direction as well again nice soft landing that’s good for really
landing that’s good for really
landing that’s good for really high-impact sports something like
high-impact sports something like
high-impact sports something like snowboarding or something like that we
snowboarding or something like that we
snowboarding or something like that we really need to work on heavy landings so
really need to work on heavy landings so
really need to work on heavy landings so Derek’s going to start up high and we’ll
Derek’s going to start up high and we’ll
Derek’s going to start up high and we’ll have him do some big jumps with soft
have him do some big jumps with soft
have him do some big jumps with soft landings trying to work all the way down
landings trying to work all the way down
landings trying to work all the way down the stairs all right so here we’ve got
the stairs all right so here we’ve got
the stairs all right so here we’ve got an exercise for knee tracking we’re
an exercise for knee tracking we’re
an exercise for knee tracking we’re going to look for an alignment of the
going to look for an alignment of the
going to look for an alignment of the knee cap passing in the same direction
knee cap passing in the same direction
knee cap passing in the same direction as the toes and to be even more precise
as the toes and to be even more precise
as the toes and to be even more precise the idea would be that it would pass in
the idea would be that it would pass in
the idea would be that it would pass in the same line as your second toe so
the same line as your second toe so
the same line as your second toe so there does a soft feel touch to the
there does a soft feel touch to the
there does a soft feel touch to the grass he’s sitting down squatting also
grass he’s sitting down squatting also
grass he’s sitting down squatting also paying attention to how far forward the
paying attention to how far forward the
paying attention to how far forward the kneecap itself moves ahead you want to
kneecap itself moves ahead you want to
kneecap itself moves ahead you want to have that not go far beyond the toes
have that not go far beyond the toes
have that not go far beyond the toes move on over to another exercise it’ll
move on over to another exercise it’ll
move on over to another exercise it’ll be good for knee tracking is going to be
be good for knee tracking is going to be
be good for knee tracking is going to be using bandas resistance around the knee
using bandas resistance around the knee
using bandas resistance around the knee and he’s going to perform a split squat
and he’s going to perform a split squat
and he’s going to perform a split squat who’s going to go down and up well I
who’s going to go down and up well I
who’s going to go down and up well I provide a pull to try to challenge his
provide a pull to try to challenge his
provide a pull to try to challenge his knees tracking so I can pull harder I
knees tracking so I can pull harder I
knees tracking so I can pull harder I can pull on and off on and off on and
can pull on and off on and off on and
can pull on and off on and off on and off with my pole to increase the
off with my pole to increase the
off with my pole to increase the challenge for him to have good tracking
challenge for him to have good tracking
challenge for him to have good tracking it’s certainly a progression beyond this
it’s certainly a progression beyond this
it’s certainly a progression beyond this one right here when addressing an
one right here when addressing an
one right here when addressing an injured ACL of course the quads are very
injured ACL of course the quads are very
injured ACL of course the quads are very important and very specifically the VMO
important and very specifically the VMO
important and very specifically the VMO or the inside muscle on the quad is of
or the inside muscle on the quad is of
or the inside muscle on the quad is of key importance and a great way to train
key importance and a great way to train
key importance and a great way to train that is with terminal extension or
that is with terminal extension or
that is with terminal extension or extending the leg at the very last few
extending the leg at the very last few
extending the leg at the very last few degrees so he’ll do that type of motion
degrees so he’ll do that type of motion
degrees so he’ll do that type of motion with resistance coming from this band
with resistance coming from this band
with resistance coming from this band from the front you’re going to let the
from the front you’re going to let the
from the front you’re going to let the band pull his knee all the way to the
band pull his knee all the way to the
band pull his knee all the way to the wall while he stands perfectly tall very
wall while he stands perfectly tall very
wall while he stands perfectly tall very excellent exercise when rehabbing from
excellent exercise when rehabbing from
excellent exercise when rehabbing from an ACL injury
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