Authors conclusion:
Core strength training altered the motor control strategies and joint kinematics for the trunk and the lower extremity by increasing the trunk flexion angle, VM:VL activation ratio, and H:Q activation ratio and reducing the knee valgus and hip adduction angles.
Article clinical Relevance:
Training core muscles can modify the biomechanics associated with ACL injuries in a side-step cutting task; thus, core strength training might be considered in ACL injury prevention programs to alter the lower extremity alignment in the frontal plane and muscle activations during sports-related tasks.
Core training Program
Warm-up, 1.3-km / 15 min jogging
- Leg raise: Week 1-5: 1 set x 12 reps, Week 6-10: 1 set x 20 reps
- Crunch: Week 1-5: 1 set x 12 reps, Week 6-10: 1 set x 20 reps
- Superman: Week 1-5: 1 set x 12 reps, Week 6-10: 1 set x 20 reps
- Plank hip twist Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched legs
- Prone-plank Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched legs
- Side-plank (both sides): Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched side
- Supine bridge hold: Week 1-5: 1 set x 60 sec, Week 6-10: 1 leg for 30 seconds and then switched side
Stretches: 30 s each
- Quadriceps
- Hamstring
- Calf stretches
- Latissimus dorsi
- Hip muscles
- Pectorals/biceps
