How Can Plyometrics Help Prevent Knee Injuries?
Plyometrics and strength training to avoid knee injuries
Sean Lee NSCA -CSCS, NASM -CPT, ACE
I play soccer and one of my team members tore her ACL and I want to prevent it. How is strength & plyometric training beneficial in preventing ACL tears?
Research indicates strength & plyometric training can effectively decrease peak landing forces placed on the knees following a jump, cut, or quick turn reducing the chance of an abrupt rupture of the ACL. Improving the dynamic stability of the knee joint will enhance movement mechanics, posture, and eccentric strength (deceleration) decreasing the risk of an ACL tear. Strengthening the hamstrings will also provide an enhanced level of stability for the knee. Bear in mind that the quadriceps pull the tibia in an anterior direction and thus produce greater strain on the ACL, while the hamstrings restrain anterior movement and thus protect the ACL.