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Use this Ladder Drill to Improve Stability and Reduce ACL Injuries

By modifying the Ickey Shuffle ladder drill, you can improve your knee stability, reducing the chance of injuring your ACL. The athlete will begin on the side of the ladder stepping in with one foot, then the other and transitioning out of the ladder landing on the outside foot. You want to move quickly through the ladder, stabilize and pause on the outside foot. To do this, keep the plant leg beneath you so that the shoulder, knee and foot are aligned one under the other. Repeat to the other side and continue for the length of the ladder. Another important point is to flex the hip, knee and ankle joints so the muscles can shock absorb, protecting the joints, while allowing the athlete to become more balanced. To make the drill more complex, repeat the drill moving backwards.


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