ACL Injury Risk Reduction

Risk Reduction is the key to preventing ACL injuries. Chris “Tex” McQuilkin joins us to share how Power Athlete HQ is building better movers.

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Movement is going to be our common language

HELPING PEOPLE UNLOCK THEIR ATHLETIC POTENTIAL.

Empower your performance

Non-Contact Injury Risk Reduction

Athleticism will be the focus

Create a common language between coaches, strength coaches, parents, and athletes

Primal Movements

  • Vertical push
  • Vertical Pull
  • Horizontal Push / Pull
  • X-Squat
  • Y- Lunge
  • Z- Stepup

In sports, none of the movements are isolated, but in the weight room, we train them as isolated planes.

The frontal plane is the back injury prevention lane

Create a systematic approach

Demands of Sport

  • Reverse engineer the sport

Athlete Assessment

  • Identify potential and limitations
  • DO NOT DO 1 REP MAX with HIGH SCHOOL ATHLETES
  • Limiting factors – what happens to their head, their core during the lift

Develop a Program

  • Based on your individual needs
  • DON’T take the college program for top recruits at D1 school

Injury Prevention – 27 minutes

We need valuable scalable tools that use common language so the coaches can correct it easily without the Medical Professional there

Train them to see movement

Stu McGill’s Big 3

Assessment – each set and rep in the weight room should be used to assess.

Integrate correctives into a program

ACL Injury Prevention Model

ACL Tear Mechanism

  • Quad dominance
  • Ligament dominance
  • Asymmetry
    • Leg dominance – plant leg or kick leg
    • Jump tuck test
      • Looking for one hitting the ground first
  • Trunk Dominance
    • Trunk leaves the center of gravity and compromises the muscle is the largest problem that is modifiable
    • Can not jump and land repeatedly in the same spot

Athlete Assessment

  • Trunk
    • Heavy Barbell – relative
      • Deadbug and spiderman
      • Add 5lbs each session to the 3×5
  • Primal X-Y-Z
    • Show where they are weak withing the lunge or step-up
  • Frontal Plane
  • Transverse Plane
    • Can you separate knees from shoulders?

Corrective Exercises

  • Reeducation
    • Teaching them how to move
  • Warmups
    • Best chance to implement corrective exercises.  Work within the window of their normal warmups
  • Accessory Work

Neuromuscular reeducation – 41 minutes

  • Quad Dominance – use: Power Athlete SeeSaw Walk
  • Ligament Dominance – triplanar arch…have them work barefoot and do toe yoga stuff
  • Asymmetry – Symmetry training
  • Trunk Dominance – Trunk Strategy – overload and give them the opportunity to make adjustments

Phases of Neuro reeducation

  1. Alignment
  2. Force Reduction
  3. Force Production – Coaches often jump to this because it is easy to put in a spreadsheet and “showoff”
  4. Isometric Force – 
  5. Protective Force – 
  6. Overload – show you can move well then we add load

Principle of specificity

The Warmup

Rename it if you need to so they take it seriously

Why – enhance athleticism

  • Every day is a way to get really good and master your movement
  • Psychological gives you a chance to get a feel for the athletes and how the day will go.

Risk Reduction through Anatomy Warmups

  1. Pre-warm up warmup – do a lap/motion without lollygagging
  2. Iso-Stability – establish a posture and then challenge it
  3. Feet and ankles
  4. Primal Movements
  5. Combining primal movements
  6. Energy systems – what does the game call for…represent the highest demand they will see in competition
  7. X-factor

Training vs Competition

  • Avoiding talking about ACL injury prevention before the game, but build it into the normal warmup
  • Be mindful of your words

Injury Prevention Integration  – 57 minutes

Accessory Work

Why – work mitigating factors

  1. Structure
  2. Remodeling – never accept flat feet
    1. We can remodel arches
    2. Tri-planar arch development
  3. Hypertrophy – increasing the cross-sectional mass
  4. Inter/INTRAmuscular Coordination

I need it difficult in a controlled environment so that I can trust they can handle it in an uncontrolled one.

Execution

Look

How can we have these conversations without taking over?

  • Knowledge
  • Experience
  • Ego
  • Identify what the coach’s limiting factor is and appeal to that factor.
  • Always be adding to “their” program
    • “I noticed people standing around during squats I think (your interventions) could benefit some of the other ankle issues…”
  • If the coach is into working out you can show instead of telling

https://powerathletehq.com/tag/see-saw-walk/

Watch the ACL Injury Risk Reduction Presentation

https://www.facebook.com/sportsmedicinebroadcast/videos/299113867774673/

Contact us

Tex – @McQuilkin

Shawn – @ShawnReady_atcJeremy – @MrJeremyJackson

Resources

Foot Work – Matt Zanis on Power Athlete HQ

Triplanar Arch development

Active foot isometrics

Academy.powerathleteHQ.com

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