Mastering Pre-habilitation
Don’t wait for the snap. Fortify your ACL and Rotator Cuff with elite-level movement patterns designed to keep you in the game.
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Definition
Strengthening vulnerable areas before injury occurs. The ultimate proactive shield.
50-60%
Percentage of sports injuries that are medically classified as entirely preventable.
Efficiency
Correcting imbalances leads to smoother movement and explosive power output.
Fortifying Knees for ACL Protection
Neuromuscular training programs have been shown to reduce the risk of non-contact ACL injuries by up to 67%.
1. Bodyweight Squats
Builds strength in quadriceps, hamstrings, and glutes—the primary supporters of the knee joint.
2. Walking Lunges
Improves single-leg strength and trains the knee to control dynamic load.
Stability Focus
3. Nordic Hamstring Curls
Acts as a crucial brake for the ACL by preventing forward shin bone slide.
Braking Power
4. Single-Leg Balance
Trains proprioception for faster muscle reactions and stabilization.
Proprioception
5. Jump and Hold Landings
Teaches proper landing mechanics to absorb impact through muscles rather than joints.
Impact Absorption
Building Resilient Shoulders
External Rotation (Resistance Band)
Directly targets the infraspinatus and teres minor, key muscles that decelerate the arm during movement.
High-to-Low Rows
Strengthens back and scapular muscles, providing a stable base for the rotator cuff.
3. Reverse Fly
Strengthens upper back and rear shoulder muscles, improving posture and alignment.
4. Scapular Wall Slides
Improves scapular mobility and control for healthy overhead motion.
5. Pendulum Swings
A gentle mobility exercise to warm up the joint and improve range of motion.
Durability is a Choice
Pre-habilitation is a fundamental part of modern, data-driven training plans. By investing in your body’s durability today, you ensure the strength and stability required to withstand the demands of tomorrow.
