Knee Anterior Cruciate Ligament (ACL) injuries are common for basketball players. You can reduce your risk of knee ACL injuries by strengthening your hamstrings. When your quadriceps muscles are significantly stronger than your hamstring muscles, you are more likely to have a serious knee ACL injury.
I can't talk enough about constantly conditioning and strengthening your hamstrings.... hamstring injuries are among the most difficult for athletes in running sports to recover from....just when you think the "hammy" is healed, you "tweak your hammy" again....so, prevention of injury is always best.
Two common exercises, the lunge and step up (pictured above), can be adjusted to work your hamstrings more during these exercises.....its simple to do:
For the step up exercise - the higher the platform (needs to be at least knee high), the more your hamstrings will be worked.
For the lunge - reach out farther on your lunge step and your hamstrings will be worked more than your quadriceps.
Small adjustments in exercise technique can make a huge difference.....Train hard and smart to get better in your sport!
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Mark Dilworth, BA, PES
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