19/11/2025
⚠️ACL Injuries have been shown to happen in the first 25-50ms⚠️
🦵your muscles might be strong enough, but can they REACT quickly enough when the mountain throws something unexpected at you?
⏱️rate of force development is a huge factor in injury prevention alongside neuromuscular control. The following exercises are some examples of exercises to add to your training
1/ split lunge rebound hops; pulse quickly away from the floor. Try maintain accuracy on the same point on the floor. Then progress to lateral rebounds
2/ bridge drills; start short lever, maintain neutral spine & quickly hop from leg to leg. Progress to straight legs ( get ready to feel your hamstrings)!
3/skater hops; lateral and forwards movements ; try to limit ground contact time. Don’t allow knees to collapse in
4/ step ups; try to explode up ( triple extension). Watch knee control ( no inward tracking of the knee )
5/ landing mechanics ; land soft and ensure knee tracks over 2/3rd toe . Progress to rebound hop & twist
6/ box jumps ; a classic! Option to use band to keep knees out over toes … add speed once movement is perfected
7/ glut max activation; static lunge & twist. Add front leg extension push & hop
8/ plank rebounds ; maintain core and Absorb the rebound
!!these are end stage pre/rehab exercises. Please get in touch if you have an injury and want personal advice on your rehab plan 🙏
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