When performing the warm-ups presented in this video, make sure that you always practice good form. The goal for the athletes is to incorporate a 15-minute full body warm up that improves stability, proper muscle activation sequence and neuromuscular memory in order to prevent any ACL injuries.
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This video shows you simple techniques to prevent ACL injuries for anyone. It also delves into the anatomy of the anterior cruciate ligament, to show you how it functions and why it’s so important to stretch it before participating in sports or doing strenuous activity. The reason that the ACL is so important is that you can’t do most sports without it. It is required for the acceleration and deceleration that most sports are built around, and youth athletes especially, are going to want to practice the following techniques to make sure they are performing at their maximum.

So what is the ACL? It is a ligament, which is tissue that connects bones. In this case, it is between the tibia and the femur and the ACL runs along the front. It is a primary stabilizer of the knee, and allows us to cut and pivot. Greater than 100,000 injuries to the ACL happen every year to athletes, and it places the knee at further risk for injury in the future, including re-tears and arthritis later on in life.

Some of the common risk factors for ACL injuries include things you can control, and things you can’t. Your anatomy is one of those things you can’t control. Your genes and your physiology will be a factor in determining if you are more likely to have an ACL injury than some others. For things you can control, focus on your level of training. Higher levels of training can decrease the risk of injury. While you cannot control your innate athletic ability, you can improve upon it through training. Gender is also a major factor, as females are 7 to 8 times more likely to injure their ACL playing the same sports as males. Another risk factor, and one you can somewhat control, is the actual sport you are playing. Those who swim or bike, are not likely to ever have an ACL tear, while soccer, basketball and football players are at much higher risk.

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