3 DRILLS FOR KNEE INJURY PREVENTION IN KIDS.
➡️ Meet Jess. She is 9 and is in our specially designed Kids Ski Fit Prehab class after school along with her 2 other sisters. She is also one of the top ski racers ⛷ in the state and a bit of a weapon on the snow 💪 (so I am told!).
Today she is helping me show you 3 drills that I get them doing at the end part of the class, that are really good to practice to improve knee strength + control and prevent any future ACL or other knee injuries down the track. In this class we do a lot of land based leg strength and control work, as well as injury prevention exercises.
For these 3 drills use a sports floor ladder, or simply draw one with chalk on the concrete outside at home like hopscotch. 👍
DRILL 1️⃣ Ladder Side Step. Keep the steps wide and continuous. You can see Jess is naturally very good at this one. It’s because she is stable on one leg with good muscle bulk and a excellent squat pattern for a 9 year old. This drill is also excellent for load transfer around slalom gates when skiing.
DRILL 2️⃣ Lateral / Medial Hop. Make sure they don’t bounce too quick or they end up using a dead straight knee instead of bent. Teach them to land and be stable on each hop then increase the speed without losing control. Alternate on each leg each time.
DRILL 3️⃣ Single leg jump and land. This one teaches them to really land effectively and correctly and reduce shear load. Watch for knees rolling in and make sure they absorb the impact in the knee AND hip by bending at the hip and using the glutes. The hip muscles are crucial in knee control and ACL injury prevention. .
Jess and her sisters are now off down to the snow ❄️❄️ to get stuck into the interschool racing championships - good luck girls! ⛷🥇⛷🥇⛷🥇
Give these drills a try for yourself, they are not JUST for kids and not just for skiing either but for all sport!
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3 Drills for Knee Injury Prevention in Kids | Feat. Tim Keeley | No.190 | Physio REHAB mobility login | |
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