28 Mar Ready to Run After ACL Surgery? Do These 7 Tests!
00:00 Intro 00:54 Why do we do these tests? 5:12 When should we return to running after ACL reconstruction? 5:44 Get started with these ankle and calf tests! 10:04 What happens if you don't pass one of these tests? 12:41 Keep testing! 17:11 Time to look at quad strength! 20:15 How...
03 Jan Protect your Knees with these ACL Injury Prevention Exercises
Timestamps: 00:00 Intro 00:22 Can we prevent an ACL injury? 00:44 What are the risk factors for ACL injury? 3:39 Let's look at quad and hamstring strength 6:45 Hip strength and trunk control! 9:51 Landing mechanics and why they are important! 12:05 Work on reaction time 13:10 Work on pumping the brakes Looking for...
24 Jun Isometric Knee to Post Split Squat
HOW: Grab a cushioned pad. Set up at a wall or post. Take a split stance position as far as you can from the wall while still keeping your front foot flat on the floor. Push your knee into the cushioned pad. Sink down into...
22 Jun Single Leg Squat Catch – Wall, Medicine Ball
HOW: Grab a foam roller and a medicine ball. Set up facing away from the wall with the foam roller placed at the glutes. Take a single leg stance position and with the medicine ball at shoulder height, drop the ball and catch it in...
22 Jun Single Leg Squat Drop Catch – Medicine Ball
HOW: Grab a medicine ball. Set up in a single leg stance position. Hold the ball in front of the body at the height of the shoulder. Drop the ball and catch it in a single leg squat position, once again at the height of...
21 Jun Split Squat Jump – Low Depth
HOW: Begin in a deep split squat position, somewhat of a shorter stride length. Keeping yourself in a squat position, push through the ground to jump to a low height. Softly absorb in the deep squat position and continue on to the next jump. The goal is...
21 Jun Squat Drop Catch – Medicine Ball
HOW: Grab a medicine ball. Set up in a double leg stance position. Hold the ball in front of the body at the height of the shoulder. Drop the ball and catch it in a squat position, once again at the height of the shoulder. Hold...
21 Jun Squat Catch – Wall, Medicine Ball
HOW: Grab a foam roller and a medicine ball. Set up facing away from the wall with the foam roller placed at the glutes. Take a double leg stance position. With the medicine ball at shoulder height, drop the ball and catch it in a...
21 Jun Squat Jump – Low Depth
HOW: Begin in a deep squat position. Keeping yourself in a squat position, push through the ground to jump to a low height. Softly absorb in the deep squat position and continue on to the next jump. The goal is to be quick but soft. FEEL:...
03 Apr Retro Walking
HOW: Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable behind you, above the hip. Walk back until you feel resistance. Begin to slowly walk backward in a squatted position, loading the toes to the heels. Take small...
