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- Female athletes have 2-6 times the risk of ACL injuries as male athletes
- 30,000 high school and college women will injure their knees this year
- The same number of males will injure their knees but the males will participate in sports at 5 times the rate of women
- Over 1.4 million women have been afflicted with an ACL injury in the past 10 years
In the past 15 years, ankle sprains have decreased by 86% while knee ligament injuries have increased by 172%
- Increased Q angle at the knee
- Increased ligamentous laxity of the knee
- Smaller femoral notch for the ACL
- Decreased hamstring/quadriceps ratio
- Slower hamstring reaction times
- Decreased joint awareness (proprioception)
- Different jumping, landing, and cutting techniques
is a one of a kind 6-week program designed for the female athlete to improve their speed, agility, and strength while teaching them how to cut, jump, and land with less stress on their knees.
is a one-hour program that consists of:
- 10 minute dynamic warm-up focused on hip strength and flexibility
- 10 minutes of plyometrics and power training for jumping and explosiveness
- 5 minutes of agility training specifically for the female athlete
- 10 minutes of speed training
- 10 minutes of balance training focused on rotational strength
- 15 minutes of strength training to develop sports specific strength
- Total 60 minutes
| Vertical Jump |
(power) |
1.28 – 4.5 inches |
| 40 Yard Dash |
(speed) |
.33 seconds - .59 seconds |
| 20 Yard Shuttle |
(cutting/change of direction) |
.46 seconds - .62 seconds |
| One Leg Long Jump |
(power) |
9.38 inches – 17.5 inches |
| Lateral Moves |
(quickness and agility) |
2.32 moves – 5 moves |
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