Log In
Or create an account ->
Imperial Library
Home
About
News
Upload
Forum
Help
Login/SignUp
Index
Title Page
Copyright
Contents
Foreword: Chris Gobrecht
Acknowledgments
Introduction: Fields of Pain
Chapter 1: Anatomy and Function of the Knee
Chapter 2: The Fragile State of the ACL
Risk Factor #1: Cutting and Pivoting Sports (Non-contact Situations)
Risk Factor #2: Your Age
Risk Factor #3: Your Gender
Poor Biomechanics
Anatomical
Hormonal
Neuromuscular Coordination
Risk Factor #4: Prior ACL Reconstruction
Chapter 3: If Your ACL Tears
Chapter 4: Surgical Treatments
Chapter 5: Returning Back to Action
Chapter 6: The ACL Prevention Program
Chapter 7: Strength, Balance, and Plyometrics
Strength
The Plank
Level 1: Both Legs
Level 2: Alternate Legs
Level 3: One Leg Lift
Side Plank
Level 1: Static
Level 2: Dynamic
Level 3: With Leg Lift
Nordic Hamstrings
Level 1: Three to Five Repetitions and/or Sixty Seconds
Level 2: Seven to Ten Repetitions
Level 3: Twelve to Fifteen Repetitions
Balance
Single-Leg Balance
Level 1: Hold the Ball
Level 2: Throwing Ball with Partner
Level 3: Test Your Partner
Level 4: Throwing Ball with Partner on Wobble-Board
Level 5: Test Your Partner on the Wobble-Board
Plyometrics
Squats
Level 1: With Toe Raise
Level 2: Walking Lunges
Level 3: One-Leg Squats
Level 4: Squats with Toe Raise on Wobble-Board
Level 5: One-Leg Squats on Wobble-Board
Jumping
Level 1: Vertical Jumps
Level 2: Lateral Jumps
Level 3: Box Jumps
Level 4: One-Legged Jumping Sequence
Level 5: Box Jumps with Partner
Chapter 8: Running Exercises and Program Scheme
Running Over Field
Bounding Run
Running and Cutting
Running Through Course
Hip Out
Hip In
Circling
Running and Jumping
Quick Run
Comprehensive Warm-up Exercise Program
Chapter 9: Frequently Asked Questions
References
Index
← Prev
Back
Next →
← Prev
Back
Next →