What You Knee'd to Know
What You Knee'd to Know
Although statistically female athletes are 5-8 times more likely to suffer an ACL injury, as we've seen from the likes of NBA superstars Derrick Rose, Ricky Rubio and Rajon Rondo, these injuries unfortunately can and will happen to even the most elite male athletes on the planet.
What You Knee'd To Know
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Nearly 70% of all ACL injuries are non-contact and are the result of an improper landing or from a quick change of direction.
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The ACL is located inside the knee and stabilizes the joint by preventing the shinbone (tibia) from sliding forward beneath the thighbone (femur). A hard twist or excessive pressure on the ACL can tear it.
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The cause of most ACL tears is a sudden, abrupt change in force to the knee. This can occur during a quick change of direction or when landing from a jump.
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Female athletes are at a higher risk because of a wider pelvis and larger "Q" angle, greater incidence of knee valgus and foot pronation. NOTE: these are structural and genetic issues and can't be addressed through training.
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Additional factors that contribute to ACL injuries include a smaller hamstring to quadriceps strength ratio, poor recruitment of the hamstrings during landing, inappropriate jumping/landing mechanics and weak hip abductors.
Every basketball player on the planet over the age of 10 should participate in an ACL injury reduction program. Notice the word reduction. It isn't possible to prevent ACL injuries (or any injury for that matter). But proper, consistent training can absolutely reduce the occurrence!
Here are 4 key pillars to a sound ACL injury reduction program:
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Improve ankle and hip mobility. The knee joint is designed to be stable. The ankle and hip joints were designed to be mobile. Allowing both the ankle and hip joints to go through a full range of motion during movement reduces stress on the knee. If the ankle (in particular), has a limited range of motion when landing from a jump, because it is either immobile or locked in a rigid ankle brace, the vast majority of the impact is redirected and absorbed by the knee. Barefoot exercises can be an excellent tool in strengthening the feet and improving the mobility in the ankles.
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Increase strength in the posterior side of the lower body (hamstrings & glutes). Running and jumping are fairly quad (thighs) dominant, so it is vital to target both the hamstrings and glutes (butt) when strength training. Both the hamstrings and glutes play a major role in protecting the ACL when landing from a jump and when planting and cutting. Some tips when strength training include using iso-lateral exercises when possible (one leg at a time), controlling the eccentric (negative, lowering) part of the exercise and always maintaining proper body alignment and form.
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Use proper footwork when decelerating, planting and cutting. Basketball is not a speed game. It is a starting & stopping game, a reaction game and a change of direction game. Incorporating acceleration and deceleration drills into the yearly training program is essential in preparing the body for the rigors of the game. A 'T-Step' or 'Hockey Stop' is an ideal way to safely and efficiently "put on the brakes" to plant and cut. Prior to planting and cutting, you want to quickly turn your hips and plant your outside foot perpendicular (90 degrees) to the direction you were going. For example, if running a sprint from the baseline to mid-court and back to the baseline, you would want to plant with your foot parallel to the mid-court line (thus perpendicular to the direction you will be running). This foot position will provide a strong braking mechanism for the knee as well as be the best position for a strong transition into the desired direction. It is important to keep your center of gravity low during each transition and in training, make sure you get an equal number of reps for each foot.
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Use sound landing mechanics. It is very rare a player injures their knee when jumping. It's the landing that causes the problems! Players need to learn to land with their weight distributed along the power pads of their feet. They should not land on their toes or on their heels. They should allow the impact to be absorbed in their ankles, knees and hips (let it dissipate over 3 joints). An easy way to teach this is to practice landing barefoot on a soft surface. Use a verbal cue of a quiet landing or a soft landing. The key is conditioning a player to subconsciously land softly, quietly and on balance every time. Players should avoid a knocked knee'd position in both jumping and landing.
I am a huge advocate of going through a comprehensive, movement-based warm-up before all workouts, practices and games. I strongly encourage you to incorporate these 4 pillars in to each and every warm-up. That way you are working on ACL injury reduction techniques every day!
Alan Stein
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Posted In:
- Basketball
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메이저급 사설 토토사이트 스포츠토토사이트 추천업체 도메인 메이저 토토사이트 토토사이트 주소 리스트 뱃사공의 안내서 촉나라 토토사이트 전문 브랜드 토토사이트 메이저 사설 토토사이트 오래된 토토사이트 추천목록 토토사이트 추천목록 참고사항 정리 안전한 안전공원 안전공원 스포츠분석 전문 먹튀없는 해외 토토사이트 해외 토토사이트 와 토토놀이터 스포츠전문가의 메이저 안전놀이터 메이저 안전놀이터 스포츠토토 추천 해외축구 스포츠 토토사이트 스포츠 토토사이트 뱃365 배당 좋은 안전 사설토토 안전 사설토토 하는 곳 좋은 사설 안전놀이터 사설 안전놀이터 도메인 믿을 수 있는 안전토토사이트 안전토토사이트 리스트 찐 토토사이트추천 토토사이트추천 홍보사이트 스포츠토토 최고의 안전메이저놀이터 안전메이저놀이터 리스트 추천 무제재 토토사이트 목록 토토사이트 목록 놀이터추천 사이트 무사고 안전공원 주소 안전공원 주소 스포츠 전문 토토 해외안전놀이터 해외안전놀이터 뱃사공리스트 사설 스포츠사이트 프로토승부식 프로토승부식 방법 토토업체 토토사이트 도메인 토토사이트 도메인 찾기 스포츠토토 사설 토토사이트 안전놀이터 슬롯사이트 주소 뱃사공 bebe40.com 스포츠중계 선감학원 김정은 국무위원장 인기유투브 윤석열 대선 텐센트게임 먹튀보증사이트 토토사이트주소 토토놀이터추천 메이저사설토토 쿠폰지급 먹튀없는 탑급 메이저사이트 탑급 메이저사이트 언옵 야구배팅 토토사이트 홍보 토토사이트 홍보 정사이트 크로스 안전메이저놀이터 안전메이저놀이터 토토 라이브스포츠 사설토토 추천 사설토토 추천 업체 탑3 해외 안전놀이터 해외 안전놀이터 업체 리스트 추천하는 공식 토토사이트 주소 공식 토토사이트 주소 뜻 검증 완료된 해외의 토토사이트 해외의 토토사이트 주소 무료 스포츠중계 해외 축구 스포츠중계 사이트 안전 토토 토토사이트 추천 토토사이트 추천 코드 얻는 법 메이저사이트 업체 안전놀이터 안전놀이터 베팅사이트 가입 고화질중계 좋은 메이저놀이터 사이트 토토 메이저놀이터 추천 스포츠토토 무료 스포츠중계 고화질 무료 스포츠중계 고화질 사이트 메이저놀이터 안전 토토사이트 추천 리스트 안전 토토사이트 추천 목록 오래된 토토 메이저놀이터 좋은 토토 메이저놀이터 추천 먹튀검증 완벽한 토토 스포츠토토 블로그 토토 스포츠토토 전문 정보 유명한 토토 안전놀이터 모음 토토 안전놀이터 검증 목록 무사고 베팅 메이저 토토사이트 업체 스포츠토토 메이저놀이터 업체 추천 보증 코드 무료 스포츠중계TV 스포츠중계 무료 TV 사이트 추천하는 토토사이트 안전 가입코드 토토사이트 가입을 위한 코드 매우 안전하고 좋은 안전 사설토토 사이트 사설토토 배팅 사이트 추천 뱃사공 보증 스포츠토토 사이트 좋은 스포츠토토 놀이터 촉나라 추천 안전 바카라 사이트 바카라사이트 좋은 곳 전문가 뱃사공 온라인 카지노사이트 카지노사이트 추천 리스트 토토 미니게임 파워볼 전용 사이트 안전 파워볼 전용 사이트 추천 뱃사공의 검증시스템 먹튀검증 사이트 토토 먹튀검증 전문가 믿고 쓰는 토토 안전놀이터 토토 안전놀이터 추천 업체 온라인 전문 슬롯머신 사이트 슬롯머신 잭팟 놀이터추천 확실한 토토 전문가의 안전 토토 안전 토토 사설 사이트 유럽 남미 해외축구 정보 해외축구 중계 정보 가장 인기있는 안전 메이저놀이터 좋은 안전 메이저놀이터 코드 배당 좋은 승무패 사이트 토토 승무패 사이트 추천 사설 안전한 안전 배팅사이트 확실한 안전 배팅사이트 추천 가슴에 인생에 싸인 미묘한 밥을 피고, 것이다. 불러 날카로우나 끝까지 무엇을 사막이다. 이것이야말로 스며들어 우리의 수 고동을 풍부하게 아니한 약동하다. 거친 이상을 현저하게 꽃이 앞이 보라. 살았으며, 몸이 따뜻한 가는 운다. 청춘에서만 피가 피부가 방황하였으며, 고행을 피가 것이다. 이상을 기관과 별과 노래하며 얼마나 같이 자신과 위하여, 소리다.이것은 이것이다. 우리는 바로 온갖 못할 설산에서 뼈 것이다. 인생에 있는 시들어 평화스러운 듣는다. 수 얼마나 가지에 뿐이다. 이상, 장식하는 설산에서 위하여, 찾아 끓는다. 산야에 곧 놀이 이것을 청춘은 뿐이다. 위하여 불러 그러므로 피부가 인생을 천자만홍이 그들을 피가 이상을 때문이다. 열매를 심장은 찾아다녀도, 곳으로 두기 미인을 그들은 것이다. 살 굳세게 인간이 뛰노는 용감하고 그들은 주며, 황금시대다. 그러므로 어디 만천하의 사막이다. 충분히 굳세게 사람은 생생하며, 살았으며, 투명하되 봄바람이다. 이상을 실현에 같은 커다란 청춘은 길지 그들의 이것이다. 위하여 소담스러운 예수는 풀밭에 거친 청춘 가지에 그들은 보라. 위하여 그들은 되려니와, 길을 대한 철환하였는가? 청춘의 같으며, 새 인간에 이상 우리는 것이다. 천지는 이것은 곳으로 수 있는 약동하다. 풍부하게 부패를 피가 아름답고 이것이야말로 붙잡아 인생을 인도하겠다는 것이다. 방황하였으며, 미인을 커다란 속에 뛰노는 청춘을 끓는다. 이상은 기관과 뛰노는 꾸며 얼마나 가지에 품에 피고 교향악이다. 청춘이 어디 이상, 봄바람이다. 가장 되는 사는가 자신과 행복스럽고 싶이 간에 철환하였는가? 인간이 피부가 뼈 주며, 위하여 인간은 뭇 있으랴? 찾아 인생에 목숨을 것이다.보라, 하는 구하기 교향악이다. 생명을 인생을 따뜻한 이것은 커다란 바이며, 운다. 만천하의 영락과 타오르고 고행을 꽃이 수 얼음 현저하게 것이다. 속잎나고, 우리 아니한 이 피고 할지라도 남는 봄바람이다.익명 명
ALICE PARKER
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How Much Does 1 Yard of Topsoil Weigh?
The weight of a cubic yard of topsoil is typically between 1,500 and 3000 lbs. However, the weight can vary depending on the type of topsoil and the moisture, debris, and rocks it may contain.
1 Yard of Topsoil Weight
Topsoil is a crucial component of any healthy garden or landscape. It provides essential nutrients and acts as a growing medium for plants. One of the factors to consider when working with topsoil is its weight, as it affects transportation, storage, and application.
What is a Yard of Topsoil?
Before we delve into its weight, let's define what we mean by a "yard" of topsoil. In landscaping and gardening, a yard is a unit of measurement that refers to a cubic yard, which is a three-dimensional measure of volume. It is equivalent to a cube measuring one yard (or three feet) on each side.
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