The NRL season is finally done and dusted. But it did have a big injury toll, much bigger than previous seasons, especially considering that it was 6 rounds shorter than previous years.
Overall, there were 16 ACL ruptures, and 7 tendon ruptures over the course of the 20 rounds and final series (the final series had no ACL or tendon rupture injuries).
The buzz word now is “injury prevention”. What can we do to prevent ACL injuries from occuring?
The FIFA 11+ is a great start for injury prevention. You can read our blog about it here . During my time with Ryde Eastwood, I did develop my own warm up, based on what the research shows us.
The research indicates that any injury prevention component should include
- Plyometric (hopping/jumping)
- Change of direction
- Sport specific drills
- Pertubation (disruption to balance)
So based off that, below is what I came up with:
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We all know about FIFA 11+ It has a huge reduction in injury risk, particularly in adolescents. But there’s nothing inherently magical about the FIFA 11+ As part of my @the_asca level 2, I did a literature review on warm-ups to prevent lower limb injuries. Here’s what I found: – My analysis included 8 papers between 2010 to 2020. Strength training, plyometric, and proprioception exercises were the most effective in reducing injury. The other requirement was bringing heart rate up to 75% of heart rate max. One I’ve thing I’ve constantly iterated is that ACL injuries are a deceleration injury. Here are four of the drills that I included to our warm up to prevent ACL injuries. I combined with what I know, to what the research says. (I didn’t worry about strength because the boys do that on their own in the gym. ) 1. (1st vid) Pogo hops, with a focus on deceleration, 5m bursts x 4 2. 👉Alternate leg leaps for proprioception, followed by 20 m sprint to decel. 3. 👉High speed change of direction over 20 m 4. 👉Jumping with perturbations for proprioception, focusing on landing on double leg and single leg. None of these are specifically from the FIFA 11+ but have the same components. There is also meant to be a systematic review coming out on injury prevention warm ups, and it sounds like their findings will be pretty similar. Keep an eye out for it on BJSM. DM me for any papers
If you have any questions, please feel free to drop us a message!