Here are some great speed drills from ourS&C Course.
These are rugby sports specific but can easily be adapted to another sport.
This patient has undergone an ACL reconstruction so its imperative we get that speed up having upset the hamstring group with the graft harvest.
Our Fantastic S&C course covers basic principles, application to rehab and an amazing athlete case study from a leading S&C coach
ACL Anatomy Refresher
Here is a great slide to refresh your knowledge of ACL structural anatomy.
Its important to remember that alongside the structural support it provides, the ACL also has an important sensory function. High concentrations of mechanoreceptors at the insertion of the ACL provide the CNS with vital input on knee position and movement (proprioception)
Efferent feedback has an important role in regulating muscle activity and more recent research has highlighted the neurosensory element of feeling of instability when traditionally we just thing along mechanical lines.
The media recently speculated about the discovery of a new ligament which could be the answer to curing knee injury and pain. The 'new' Anterolateral Ligament (ALL) was actually described as early as 1879 by French Surgeon Segond and prior to the advent of arthroscopic procedures, surgeons would use lateral extra articular tenodesis techniques to address rotatory knee instability.
Check out more recent research by Alan Getgood and his team on the reduction of hamstring graft failure in young high risk patients with the addition of a lateral tenodesis here https://journals.sagepub.com/doi/10.1177/0363546519896333
Early Post Op ACL recovery
Its essential to get rehab ticking along as early as possible after any surgery but post ACL reconstruction keeping the knee quiet whilst regaining extension range and early quads activation is imperative to good long term outcomes.
Here are some great exercises to get you started
S&C post ACL reconstruction
Check out this taster video from our strength and conditioning course. A fantastic case study insight from Alan Murdoch S&C coach for Bath Rugby
Research points to general lower limb strength and conditioning to reduce injury risk and improve performance. Here are some nice progressions starting with double leg squats them progressing through split and single leg variations with load.
Fifa 11+ part 2/3
This fantastic prevention programme not only reduces ACL injury risk but also all lower limb injuries and also improves performance. We have speeded it up so one of our tutors doesn't feel embarrassed by his lack of speed
Post ACL injury/reconstruction research has shown alterations in muscle activation and knee mechanics. Early post op we find patients bias weight bearing through the contralateral limb and as time passes weight bearing becomes more symmetrical but hip musculature is relied upon over the quads. Check out this video outlining these movement patterns and strategies to improve quads recruitment.
Fifa 11+ Injury prevention programme
One of many prevention programmes but one of our favourites as it can be performed in just 15-30 minutes with minimal equipment. Research has shown that the Fifa 11+ programme can not only reduce ACL injury up to 50% but also improves speed, jump height and reduces risk of other lower limb injuries. Set up your cones at 5 metre intervals and away you go! This video shows the warm up. Parts 2 and 3 and a whole lot more resources on ACL prevention can be found in our ACL course