How to Prevent ACL Tears – Drills to Train Deceleration


deceleration-training-to-prevent-acl-tears-headerHow to Prevent ACL Tears – Drills to Train Deceleration


Are You Looking for a Proven System for Preventing ACL Tears that will Keep Your Athletes Healthy and Performing at Full Speed All Season Long?

This Step-By-Step, Easy-To-Follow System Has Helped Thousands Of Athletes Prevent Major Knee Injuries. It Has Been Tested Over Ten Years And Developed Into A Proven Systematic Coaching Approach, And Now You Can Use it with Your Athletes to Keep Them Injury-Free Too!

What is the ACL?

ACL stands for Anterior Cruciate Ligament. It connects the Femur (upper leg bon) to the Tibia (larger lower leg bone), and it’s purpose is to give stability to the knee by not allowing the lower leg to travel too far forward.

What Causes the ACL to Tear?

deceleration-training-to-prevent-acl-tears-imageThere are two main types of ACL tears:

1. Contact: These result by being hit by some sort of outside force.

For instance, if a soccer player gets taken out by a defender and his/her leg is bent violently, it can tear the ACL.

Or if a Football Lineman gets into a pile and someone rolls onto his leg, it can cause an ACL tear.

Contact ACL Tears are hard to predict and even tougher to prevent.

2. Non-Contact: These result from the athlete’s inability to control his or her body.

Generally, in sports like Soccer, Football, Rugby, Field Hockey, Basketball, and many others, there is a great deal of changes of direction, cutting, angling, and landing on the ground after jumping.

In these types of scenarios, if an athlete is unable to properly control their body, a Non-Contact ACL Tear can take place.

Non-Contact ACL Tears are much more preventable IF you prepare the right way.

This program, How to Prevent ACL Tears – Drills to Train Deceleration is designed to train athletes to use their lower body correctly.

This brings about two extremely important training results.

By decelerating the right way, can stay injury free while stopping, landing, and decelerating.

Also, with this program, athletes will improve their abilities to produce maximal power for jumping, sprinting, cutting away from defenders, and other athletic movements.

So, what is the right way to decelerate the body?

The proper way to decelerate the body is with the glutes – the powerful muscles in your posterior chain.

Unfortunately, many athletes do not use their glutes well when slowing their bodies down and changing directions, resulting in poor control of their bodies when in motion.

This lack of body control is brought about by three main factors.

The Three Biggest Problems That Lead to ACL Tears

Problem #1: Quad Dominance

Quad Dominance means that the athlete uses his/her Quadriceps muscles as the primary muscle group to decelerate their body.

The problem here is that when the Quadriceps muscles decelerate the body, it puts even more pressure on the ACL to do its job.

Quad Dominant athletes’ knees will often track forward during the deceleration process, creating more stress in the knee, especially on the ACL.

Combine the forward translation of the knee in a Quad Dominant situation with the need to also change directions or veer off at an angle and you have an even riskier situation for the ACL.

Problem #2: Over-Specialization at a Young Age

These days, it is much more common for young athletes to specialize for a given sport.

Whereas only a few years ago, athletes would play several sports throughout the year, now it is not strange to hear of athletes who play just one sport.

To add to this situation, they also play this one sport all year long. For instance, youth soccer players can be seen playing in soccer leagues during the Fall, and then playing Indoor Soccer during the Winter.

Many will play in another league once the weather warms up during the Spring time, and then join a traveling team during their Summer breaks.

All of this specialization can lead to reduction in the tensile strength of the soft tissues, and that means there is an increased risk for athletes to end up with a devastating knee injury like an ACL tear.

Problem #3: Tight Hip Flexors & Weak Gluteal Muscles

The habits of our youth athletes have changed over recent years.

Instead of spending much of their free time playing back yard games like kickball and tag, and having adventures by climbing trees and building forts, many kids spend an inordinate amount of time seated.

Sure, they play sports after school – and they play hard too!

But they also spend all day in classes sitting.

They are sitting down while traveling home from school in the car or on the bus.

And, perhaps the biggest change of all is that these days youth spend a great deal of time either watching TV, using a computer, or just sitting around texting their friends.

Being in the seated position for so much time throughout the day has been found to shorten and tighten the hip flexor muscles, which in turn, sets our athletes up for weak gluteal muscles.

In short, many young athletes do not know how to use the muscles in their butts!

If you have weak glutes, it means that in order to decelerate your body when landing after a jump or changing directions on the court, the Quadriceps muscles will be left to do the majority of the work.

And we already established that decelerating the body with the Quads is bad.

So, the question is:

What are we going to do about it???

This is where the program, How to Prevent ACL Tears – Drills to Train Deceleration comes in!

It is a step-by-step approach to correcting the major problems that contribute to torn ACL’s: Over-Dominant Quadriceps Muscles and Weak Glutes.

The program begins by first identifying the weaknesses and movement issues the athlete might have and immediately addressing and correcting them.

Then as the program progresses, we build upon these corrections and help the athletes become even better at decelerating their bodies with their glutes.

Soon, this progress helps the athlete develop safer, stronger knees while also becoming more powerful on the field or court.

You will see from the beginning that this program is based on Progressions, where we start out with simple drills and work up to more advanced training methods. This ensures that all athletes, no matter what their development level, get the foundational instruction they need in order to best benefit from the program.

Here is some of what you will find in How to Prevent ACL Tears – Drills to Train Deceleration:

Easy Step-by-Step Coaching Instructions

Information that anyone can understand and put into action, from the newest of trainers to the most experienced of therapists and practitioners. While we understand advanced terminology, we won’t try to dazzle you with mumbo jumbo. Everything is laid out in a straight-forward way. Even athletes who are training themselves will know exactly what they need to do in order to be successful using our program.

Adaptable Drills for all Levels of Experience and Development

This program will work for athletes at all levels of competition. The program is very flexible and can be molded to fit athletes who progress slowly or ones who make leaps and bounds overnight.

No Major Weight Room Equipment is Needed

You will not have to take a huge chunk out of your budget in order to put our program into action. In fact 95% of this training is done on courts or fields. Any flat surface will do, so you can train your clients and athletes effectively.

No Huge Commitment of Time

You don’t have to worry about re-writing your entire training program with your athletes in order to implement this program. Some of the drills in the program can be easily paired with lifts in the gym in a “super-set” format. Others can be done as part of your general warm-up, or as a segment of your conditioning routines. Your athletes will think they are doing the same old drills, when in fact they are bullet-proofing their knees!

Simple-to-Follow Training Phases

You will see right away that each phase will build upon what your athletes have developed in the earlier stages. This allows you as a coach to see which athletes need more time at certain stages, and which are ready to move on to more demanding drills.

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How to Prevent ACL Tears – Drills to Train Deceleration