Ready, Set, Prevent, Injury Prevention Program - The Plyometrics, Phase One and Two - CHOP (4 of 4)



Plyometric Exercises to Prevent Knee Injuries

Plyometric exercises, which also have been called "jump training," are explosive moves that help build power, strength, and speed. The series of that follow are designed to help strengthen muscles that protect the knee, lowering the risk of harm to the ligament in the knee that's most prone to injury—the (ACL).

To do these exercises safely, the technique is key—especially how you land: Softly accept your weight on the balls of your feet first, then slowly roll back to your heel while keeping your knees bent and your hips straight.

As for equipment, the only thing you'll need is a six-inch fitness cone (or some other object that's comparable in size). You can purchase cones online or in sporting goods stores. Do 20 repetitions of each exercise. You should be able to complete the entire routine in a little under an hour. And if at any point during the routine you feel pain, stop immediately.

Lateral Hops Over Cone

Purpose: Increase power/strength emphasizing neuromuscular control

  • Stand to the right of a 6-inch cone 
  • Hop sideways and to the left over the cone
  • As soon as you've cleared the cone and both feet have touched the ground, hop over it sideways and to the right
  • Repeat for 20 continuous reps

Forward/Backward Hops Over Cone

Purpose: Increase power/strength emphasizing neuromuscular control

  • Hop over the cone, softly landing on the balls of your feet and bending at the knee
  • As soon as both feet touch down in front of the cone, hop backward over it, being careful not to snap your knee backward in order to straighten—in other words, maintain a slight bend in your knee 
  • Repeat continuously for 20 reps.





Video: Top 6 Lower Body Exercises for BAD Knees

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Date: 06.12.2018, 16:09 / Views: 31253