Knee ACL Injury Prevention Exercises: Ultimate Frisbee Training Part 3 - Squat Jumps



Starting with tall posture, engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Avoid arching the low back. With arms in a ready position do a squat with your body weight distributed equally over the feet. Don’t go any lower than a ninety degree bend in the knees, keeping your knees in alignment with your second toe over your heels as much as possible. Then when you straighten back up, use your buttock and thigh muscles jumping straight up reaching your arms high up into the air. Remember to keep your inner core engaged while you do the jump squats. Repeat 10 to 15 repetitions, doing 3 sets daily. This is exercise effective in strengthening the core and balance and proprioception with quad and posterior hip muscles. It will help prevent ACL knee injuries while giving you a better jump vertical for skying the disc.

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