ACL Prevention Exercises – FIFA 11 Presented by Dr. Momaya

Published: Sep 01, 2024 Duration: 00:06:06 Category: Education

Tags : Birmingham AL sports medicine Dr. Momaya ultrasound Amit Momaya MD Orthopedic Surgeon Sports Medicine Specialist Dr. Amit Momaya sports medicine surgeon Orthopedic Surgery shoulder elbow knee Orthobiologics

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hi I'm Dr mamaya I'm an orthopedic surgeon and chief of sports medicine at UAB I'm passionate about ACL injuries and specifically prevention of ACL injuries today we're going to discuss FIFA 11 a program designed to help reduce injury risk an ACL injury can be devastating for an athlete's career females are 2 to eight times more likely to tear their ACL compared to males ACL prevention programs such as FIFA 11 are fun fundamental for any sports program part one running Straight Ahead the course is made up of 6 to 10 pairs of parallel cones approximately 5 to 6 M apart two players start at the same time from the first pair of cones jog together all the way to the last pair of cones on the way back you can increase your speed progressively as you warm up two [Music] sets running hip out walk or jog easily stopping at each pair of cones to lift your knee and rotate your hip outwards alternate between left and right legs at successive cones two [Music] sets running hip in walk or jog easily stopping at each pair of cones to lift your knee and rotate your hip inwards alternate between left and right legs at successive cones two [Music] sets running circling partner run forwards as a pair to the first set of cones Shuffle sideways by 90° to meet in the middle Shuffle entire circle around one another and then return back to the cones repeat for each pair of cones remember to stay on your toes and keep your center of gravity Low by bending your hips and knees running shoulder contact run forwards and pairs to the first pair of cones Shuffle sideways by 90° to meet in the middle and then jump sideways towards each other to make shoulder shoulder contact [Music] running quick forwards and backwards as a pair run quickly to the second set of cones then run backwards quickly to the first pair of cones keeping your hips and knees slightly bent keep repeating the drill running two cones forward and one cone backwards remember to take small quick steps two sets level one the bench static hold a position 20 to 30 seconds for three sets level two the bench alternating legs lift each leg holding for count of two seconds continue this for 40 to 60 seconds three sets one leg lift and hold hold one leg up for about 20 to 30 seconds and Alternate three sets sideways bench static hold for 20 to 30 seconds three sets raise in lower hip hold for 20 30 seconds three sets sideways bench with leg lift lift uppermost leg and slowly lower it down again repeat for 20 to 30 seconds take a short break three sets each side hamstrings beginner fall forward in a controlled motion complete a minimum of 3 to five repetition or 60 seconds hamstrings intermediate complete a minimum of 7 to 10 repetitions or 60 seconds hamstrings Advanced complete a minimum of 12 to 15 repetitions or 60 seconds single leg stance hold for 30 seconds change legs and repeat throwing ball with partner keep going for 30 seconds change legs and repeat single leg stance test your partner try to keep your weight on the ball of your foot and prevent your knee from buckling inwards continue for 30 seconds change legs and repeat [Music] squats with toe raise repeat the exercise for 30 seconds two sets total squats walking lunges lunge your way across the pitch approximately 10 times on each leg and then jog back two sets squats one leg squats repeat the exercise 10 times on each leg total of two sets vertical jumps land sofly on the balls of your feet repeat the exercise for 30 seconds two sets lateral jumps jump approximately 1 M Sideways from the supporting leg onto the free leg repeat the exercise for 30 seconds two sets box jumps alternate between jumping forward and backwards and from from side to side diagonally across the cross repeat the exercise for 30 seconds two [Music] sets run across the pitch from one side to the other at 75 to 80% maximum Pace two sets run with high bounding steps with a high knee repeat the exercise until you reach the other side of the pitch then jog back to recover two sets plant and cut repeat the exercise until you reach the other side then jog back two sets total

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