-Chelsea VanVleet

Aspen, Colo. (Winter 2009) – Typically workouts and conditioning programs are geared towards a particular sport and the same for both male and female athletes. These programs are effective but not as effective as programs that address the anatomical differences between men and women. At The Aspen Club & Spa in Aspen, Colorado, both personal trainers and the Sports Performance Center are focusing on conditioning female athletes appropriately in order to avoid an Anterior Cruciate Ligament (ACL) injury.

Unfortunately females are two to three times more likely to tear their ACL than males. Females that participate in sports that require a great amount of pivoting and cutting motions are the most likely to tear the ACL and need to condition the body in order to not suffer from this injury.

In order to develop the proper neuromuscular patterns for sports that require pivoting and cutting motions such as basketball, soccer and skiing, one must incorporate these movements in the athletes training and conditioning. Females will need more time training the muscles in these movements than men. Females also tend to have more of a muscle imbalance than men. A notable weakness in the hamstrings compared to the quadriceps is common in females. When the hamstring is weak, an excessive strain is put on the ACL. Females need to spend more time strengthening the hamstring. Below you will find a list of exercises in order to avoid an ACL injury.

Resistive Exercises:

• Single Leg Knee Bends – bearing own weight – Stand on one leg with knee slightly bent for 15 to 30 seconds. Keep hip, knee, and foot aligned with hip over knee over foot. Do 1-3 sets of 8-12 repetitions on each foot. As this exercise becomes easier, increase the resistance by standing on a soft surface, such as a Bosu Ball or foam pad.
• Heel Touches: Stand on one foot on a box or a step with the other foot off the edge. With the hands out to the side, bend the standing leg and lower the body down until the heel just touches the ground and then push back up with the standing leg. Do 2-3 sets of 8-12 repetitions on each foot.
• Single Leg Bridge: Lay on your back with one knee bent and one leg straight. Using the bent leg as your support leg, elevate your body and hips, bringing your shoulders, hips and leg in a straight line. Hold this position for 10-30 seconds. Do 1-3 sets of 10-12 repetitions.
• Jumping Rope : Jump for one minute with both feet then jump on one foot each for one minute. Do 2-3 sets of each.
• Wall Squats: Place your back along a wall and lower the body towards the ground until the legs are at a 90 degree angle to the floor. Hold this position for 30 seconds at a time and build up to a minute.
• Side Lunges

Balance Exercises:

• Balance on one foot while lifting a weight laterally or overhead. Do 3 sets of 8 – 12 repetitions on each foot.
• Balance with one foot for three minutes at a time on a Bosu Balance Trainer. Do 3 sets on each foot.
• One leg lunges on the Bosu Balance Ball. Do 3 sets of 8 – 12 repetitions on each foot.