Dear Fellow Coaches and Trainers:
ACL Dart Prevention Program Creator
Hi, I’m Jerry Shreck and I’ve teamed up with Jedd Johnson to share with you a system I truly have dilapidated for the closing 10 years that has developed into essentially the most winning ACL spin prevention program accessible today time.
Let me in temporary trace how this program came into existence…
In 1996, I became working for a excessive college as their first Athletic Trainer and Energy Coach.
As soon as I arrived on board, this intention became a multitude; the first year on my own I saw 6 torn ACLs.
I advisable the college administration that if we might perchance commit the entire teams to set shut in lifting weights that injuries would skedaddle down.
They did indeed skedaddle down the next year, however 4 athletes quiet had ACL tears.
This became unacceptable to me so I talked to everyone I could perchance within the topic of strength and conditioning and destroy prevention for athletes.
I
researched every little thing I could perchance bag my hands on, studying about steady warm-ups, leaping drills, and posterior chain coaching.
I utilized every little thing I realized with my athletes and knee injuries went down over again, however to my frustration, we quiet had 3 ACL tears that year.
I left that excessive college for an opportunity to work at a Division I College as an Athletic Trainer. Even supposing the athletes were noteworthy extra developed and knowledgeable, I quiet saw what I believed became plan too many ACL injuries.
So I saved researching and going to every sanatorium I could perchance afford. By the 2d year there I became working with teams within the mornings within the burden room as their strength coach (they’d no sincere strength coach).
On the end of my third year, the College constructed a current coaching facility and I became formally employed as their first Head Energy Coach. I knew with my records of the body and talking with ethical about every strength coach, athletic trainer, and bodily therapist on the east hover that there wanted to be a intention to lower the possibilities of sports actions connected injuries, like ACL tears.
Damage prevention modified into my prime priority within the burden room!
What I realized became that weight coaching became no longer adequate. I learned that essentially the most efficient drills enthusiastic completely re-coaching
deceleration ways in grunt to reduction the knee actual and destroy free.
Coaching athletes straight forward how to well decelerate their our bodies led me to establishing a confirmed system for Acle Dart Prevention.
That is ethical – effective low cost of ACL Tears is dependent on your skill to Decelerate your body, and that’s the explanation what we are in a position to present you in our program, Deceleration Coaching to Prevent ACL Tears.
On the present time, ACL Tears are non-existent with the athletes who struggle via my program. In actuality, within the rare case that an athlete in my college experiences an ACL spin, it is miles quite consistently a freshman who has no longer long past via this intention but.
The backside line is this: This Program Works for Me and My Athletes, and it Will Work for Yours as Successfully..
ACL stands for Anterior Cruciate Ligament. The ACL connects the Femur (higher leg bon) to the Tibia (larger lower leg bone), and or no longer it is reason is to present steadiness to the knee by no longer allowing the lower leg to skedaddle back and forth too a long way ahead.
There are
two major varieties of ACL tears:
- 1. Contact ACL Tears: These result by being hit by some set of exterior drive.
As an instance, if a soccer participant gets taken out by a defender and his/her leg is bent violently, it might most likely spin the ACL.
Or if a Soccer Lineman gets into a pile and any individual rolls onto his leg, it might most likely reason an ACL spin.
Contact ACL Tears are spicy to predict and even more challenging to end.
2. Non-Contact ACL Tears: These result from the athlete’s lack of skill to reduction an eye fixed on his or her body.
Most steadily, in sports actions like Soccer, Soccer, Rugby, Discipline Hockey, Basketball, and lots of others, there might be a big deal of changes of route, reducing, angling, and landing on the bottom after leaping.
In these set of eventualities, if an athlete is unable to well reduction an eye fixed on their body, a Non-Contact ACL Dart can happen.
Non-Contact ACL Tears are noteworthy extra preventable
IF you prepare the ethical plan.
Our program, Deceleration Coaching to Prevent ACL Tears is designed to prepare athletes to use their lower body accurately.
This brings about two extremely major coaching outcomes.
By decelerating the ethical plan, can stay destroy free while stopping, landing, and decelerating.
Moreover, with our program, athletes will enhance their abilities to create maximal energy for leaping, sprinting, reducing faraway from defenders, and various athletic actions.
So, what is the ethical intention to decelerate the body?
The steady intention to decelerate the body is with the glutes – the extremely effective muscle tissues on your posterior chain.
Unfortunately, many athletes attain no longer use their glutes nicely when slowing their our bodies down and changing directions, main to awful reduction an eye fixed on of their our bodies when in movement.
This lack of body reduction an eye fixed on is prompted by three major components.
Discover extra below…
That Consequence in ACL Tears
Snarl #1: Quad Dominance
In present years, I am seeing an increasing selection of scholar athletes coming into my College who are Quad Dominant.
Quad Dominance plan that the athlete makes use of his/her Quadriceps muscle tissues because the first muscle team to decelerate their body.
The difficulty here is that after the Quadriceps muscle tissues decelerate the body, it puts noteworthy extra tension on the ACL to attain its job.
Quad Dominant athletes’ knees will normally note ahead everywhere in the deceleration job, creating extra stress within the knee, especially on the ACL.
Combine the ahead translation of the knee in a Quad Dominant difficulty with the want to additionally trade directions or veer off at an angle and you’ve got gotten an very good riskier difficulty for the ACL.
Snarl #2: Over-Specialization at a Young Age
On the present time, it is miles a lot extra standard for younger athletes to specialize for a given sport.
Whereas handiest about a years ago, athletes would play a lot of sports actions all year lengthy, now it is miles no longer unprecedented to hear of athletes who play ethical one sport.
As a plan to add to this difficulty, they additionally play this one sport all year lengthy. As an instance, youth soccer gamers might perchance additionally be considered playing in soccer leagues everywhere in the Tumble, after which playing Indoor Soccer everywhere in the Iciness.
Many will play in but another league once the weather warms up everywhere in the Spring time, after which be a part of a touring team all over their Summer time breaks.
All of this specialization can lead to low cost within the tensile strength of the gentle tissues, and which plan there might be an elevated threat for athletes to find yourself with a devastating knee destroy like an ACL spin.
Snarl #3: Tight Hip Flexors & Old-usual Gluteal Muscle groups
The habits of our youth athletes have modified over present years.
As a replace of spending noteworthy of their free time playing reduction yard video games like kickball and mark, and having adventures by mountain climbing bushes and constructing forts, many youth deliver an inordinate quantity of time seated.
Certain, they play sports actions after college – and so they play spicy too!
However they additionally deliver all day in classes sitting.
They’re sitting down while touring home from college within the automobile or on the bus.
And, seemingly essentially the most attention-grabbing trade of all is that for the time being youth deliver a big deal of time either searching at TV, the utilization of a pc, or ethical sitting around texting their friends.
Whereas you and I would have performed for a lot of hours once we obtained home or helped our parents with the chores across the home, a form of our younger athletes are passing the time away sitting down.
Being within the seated location for therefore noteworthy time within the midst of the day has been learned to shorten and tighten the hip flexor muscle tissues, which in turn, sets our athletes up for oldschool gluteal muscle tissues.
Briefly, many younger athletes attain no longer know straight forward how to use the muscle tissues of their butts!
Must you’ve gotten oldschool glutes, it plan that
in grunt to decelerate your body when landing after a soar or changing directions on the courtroom, the Quadriceps muscle tissues will likely be left to attain the bulk of the work.
And we already established that decelerating the body with the Quads is tainted.
What are we going to attain about it???
Right here’s where our program, Deceleration Coaching to Prevent ACL Tears comes in!
Deceleration Coaching is a step-by-step ability to correcting the first complications that make a contribution to torn ACL’s: Over-Dominant Quadriceps Muscle groups and Old-usual Glutes.
This intention begins by first identifying the weaknesses and movement disorders the athlete might have and instantly addressing and correcting them.
Then as this intention progresses, we fabricate upon these corrections and relieve the athletes become even higher at decelerating their our bodies with their glutes.
Soon, this progress helps the athlete bag safer, stronger knees while additionally changing into extra extremely effective on the topic or courtroom.
Read below for extra cramped print on how we form this happen…
ACL Dart Prevention Program
Section 1 – Field Deceleration Work:
In this portion, you can bag out straight forward how to use a plyometric box as step one for instructing an athlete which muscle tissues to emphasize for deceleration.
Right here’s extremely major since it is miles here where you can launch to peer how the athlete naturally stops their body and you can instantly launch correcting tainted habits and establishing steady neuromuscular firing patterns.
Skipping this stage will leisurely the intention down and form progress extra complex when you bag into the extra irritating drills afterward this intention. We exclaim all athletes birth here, despite experience, in grunt to set a baseline as nicely as to launch establishing an thought of the terminology and the ability that the coach might be the utilization of when rolling out the leisure of this intention.
Section 2 – Deceleration Stop Positions & 5×5 Drills:
Now, you can undercover agent the three major stopping positions that your athletes must grasp for steady deceleration of the body.
Right here’s an major portion of this intention because most non-contact ACL tears happen when an athlete is beginning to decelerate after which trade route. The 5×5 drills will relieve bag higher technique for fighting tears.
You DO NOT are seeking to skip this portion of this intention because if your athletes are “quad-dominant” (and lots of are) here’s your easiest opportunity to identify it, ethical it, and scale back their threat for ACL tears.
Section 3 – 5×5 Drills with Defensive and Offensive Snatch-offs:
In this stage, you can stamp exactly straight forward how to prepare steady trade of route talents after the ethical deceleration ways were realized.
Right here’s a key pattern skill to your athletes so that they know straight forward how to well location themselves for changes in route.
Guarantee to emphasize ethical technique here because in later components of this intention, you can originate the similar set shut-offs however with noteworthy extra scamper.
Section 4 – Energy Runs with Forward Accelerations:
Now that deceleration has been emphasised for a lot of weeks, it is time to enhance re-acceleration with Energy Runs.
This step within the intention is amazingly major because no longer handiest will the athletes be much less good to effort themselves, however they are going to additionally bag out straight forward how to re-urge extra efficiently.
In a sport of inches where every 2d counts, we ought so as to end and skedaddle over again as quick and efficiently as that you can believe. This portion will bag this skill thoroughly.
Section 5 – Energy Runs with Defensive & Offensive Snatch-offs:
At this level on this intention, we are in a position to set shut Energy Runs to but another level and ramp up the rate and directional demands of the sports actions your athletes compete in.
Right here’s a time to launch irritating your athletes because they ought so as to location themselves well while additionally being in a location to insist, react, and answer to out of doorways stimulae, that it is seemingly you’ll provide.
By now, your athletes have developed superior deceleration talents and are in a location to trade directions seriously higher than in outdated weeks, and this might perchance present within the performance against the opposition when it counts essentially the most.
Section 6 – Direction Energy Runs (Drills) & Starting Flee Out Positions (Diversifications):
In this portion, you can be taught exactly how one can amplify the advise level of the drills even additional by editing the beginning positions and how your gamers switch down the topic or courtroom.
It is doable for you to to continually regulate these drills to form them as explicit to the game as that you can believe, with out the utilization of a ball, stick, or pads. Right here’s where this program gets stress-free for the athletes.
On prime of that, your athletes will truly be in a location to stamp their athletic attainable while in actuality bullet-proofing their knees, meaning much less distress of destroy and better concentration on dominating their sport.
Right here is extra of what you can bag in our ACL Dart Prevention Program:
- Easy Step-by-Step Teaching Instructions
- Adaptable Drills for all Phases of Abilities and Trend
- No Foremost Weight Room Equipment is Wished
- No Big Commitment of Time
- Straightforward-to-Practice Coaching Phases
Jerry and I attempt to create records that any individual can stamp and build into action, from essentially the most up-to-date of shoes to essentially the most experienced of therapists and practitioners. While we stamp superior terminology, we might perchance additionally no longer attempt and dazzle you with mumbo jumbo. Every part is laid out in a straight-ahead plan. Even athletes who are coaching themselves will know exactly what they want to attain in grunt to attain success the utilization of our program.
This program will work for athletes the least bit ranges of competitors. I truly have utilized this with athletes in Junior Excessive, Excessive Faculty, College, and even Professional Soccer Gamers. This intention is amazingly flexible and might perchance additionally be molded to suit athletes who progress slowly or ones who form leaps and bounds in a single day.
You is no longer going to hope to set shut a large chunk out of your funds in grunt to set our program into action. In actuality 95% of this coaching is done on courts or fields. Any flat surface will attain, so you can prepare your purchasers and athletes successfully.
You wouldn’t want to fret about re-writing your entire coaching program along with your athletes in grunt to place into effect our ACL Dart Prevention Program. About a of the drills in our program might perchance additionally be easily paired with lifts within the gym in a “big-location” structure. Others might perchance additionally be done as portion of your usual warm-up, or as a phase of your conditioning routines. Your athletes will insist they are doing the similar passe drills, when truly they are bullet-proofing their knees!
You will peer ethical away that every and every portion will fabricate upon what your athletes have developed within the earlier stages. This permits you as a coach to peer which athletes want extra time at particular stages, and that are willing to switch on to extra irritating drills.
We hope you are willing to birth implementing our program and to launch seeing a large distinction on your athletes’ abilities, while additionally dramatically reducing their threat for season- and career-shortening knee injuries.
Your entire easiest on your coaching!
Jerry Shreck & Jedd Johnson
Q: I am a current Energy Coach – will I stamp every little thing you notify me?
A: I feel you can wouldn’t have any disorders thought every little thing on this instructing/coaching manual. We in actuality tried to set this collectively the utilization of no mountainous physiological terms. The closing thing we want you to attain is want to head undercover agent one thing up to cherish it. If by probability you in discovering one thing that you’re no longer fully certain on-you have full bag admission to to contact Jedd or I to answer to any query you can additionally have.
Q: I truly have cramped room, will I quiet be in a location to attain this?
A: Certain, you in actuality received’t want heaps of home or gear. Must you are going to be coaching a big team you can want to accommodate for the scale of the team. However essentially the most home you can want is 30-40 yards. I exploit empty basketball courts or soccer/soccer fields, however any flat location with an ethical floor/ground would work. I would steer certain of coaching on pavement.
Q: I work with prime level college athletes. Is this one thing they’ll use or are they too superior and “past” this?
A: Trust me they’ll additionally no longer be too superior or past this systematic coaching system. They ethical seemingly received’t want to deliver as noteworthy time studying each and every coaching portion.
Q: I am ethical a non-public trainer thought of the trunk of my car, will this work for me?
A: Certain, ethical bag some flat birth home at a park or topic and you are all location.
Q: I work mainly with youth below 12. Is this one thing I will use?
A: Reckoning on the extent of athleticism and maturity-yes. I truly have dilapidated these coaching ideas with a youth below 10 soccer team however these were all ethical gamers for his or her age. Young athletes would profit with this however with my past experiences, handiest in cramped doses. Consideration ranges at youthful ages attain no longer closing to lengthy.
Q: Jerry, what if about a of the athletes don’t catch on as quick?
A: All athletes be taught at various paces. It is nicely documented on this plan no longer to technique to the next portion till the present one is mastered. It is additionally OK to head reduction to a outdated portion additionally if you mistakenly superior rather to quick.
Q: How noteworthy gear is required to scamper this program?
A: Must you are ingenious then you in actuality don’t want any gear. A plyo-box and seemingly some cramped cones (3) is all you wish, however you can use a actual park bench and water bottles as picks.
Q: I suck at taking notes. Will I be in a location to be mindful every little thing on the DVD?
A: The DVD is amazingly straight forward to follow however we knew some americans would additionally desire a manual to set shut to the topic or courts, so we developed each and every.
Q: I work with older purchasers who ethical like reduction yard pastimes. Will this work for them?
A: This program became developed for athletes. If your older shopper plays in an adult league sport with end and skedaddle, trade of route set of actions; then yes it might perchance perchance well work for them. Within the event that they are playing horse shoes, then this in actuality would no longer be for them.
Jerry Shreck
Jerry has been within the strength topic for the past 16 years and a Division I Head Energy Coach for the
past 12 years. He has extra than one certifications and is a licensed Athletic Trainer. He provides at various
clinics, has a month-to-month fitness phase for a neighborhood TV location, and is sought out by various mavens for
his destroy prevention ways.
Jedd Johnson
Jedd is licensed via the National Energy and Conditioning Affiliation (NSCA) as a Licensed Energy and Conditioning Specialist or CSCS. I truly were an energetic member
since 2001 and have spoken at many NSCA clinics in Pennsylvania on athletic strength pattern. I am enraged to release this product because I feel it’ll be very helpful for athletes in direction of fighting serious injuries.
