BW = 105lbs , Snatch = 203lbs (enough said)
http://well.blogs.nytimes.com/2009/09/09/phys-ed-preventing-acl-injuries-in-girls/
New York Times article on "Preventing ACL Injuries in Girls"
The summation of this article is:
Land softly
Learn to control your trunk
Work on Body alignment
I understand tearing your ACL is a terrible experience and can take quite some time to repair. Here are some methods that I would employ ,to follow the above guidelines and prevent future injury.
Land Softly:
When doing plyometrics (our powerful speed and explosive work) emphasis on proper technique is very important.
Box Jumps: Start at a height that allows the jumper to land softly and quietly. The jumper must learn to control the eccentric loading that is happening during the landing phase of a jump.
Become the running whisperer: practice and learn to run with proper form and be able to make a pass on gravel without your opponent being any the wiser until you pass them. Heavy feet while running repeatedly are a waste of energy and is obviously tough on the joints.
Challenge your balance, coordination, flexibility, power, muscular strength and core strength Varied workouts that are a cross balance between these skills will allow the athlete to grow in a safe environment. Obviously coached CrossFit will perform these tasks.
Learn to control your trunk
Loss of control of the trunk will affect your ability to keep your body upright. People that lack control of the truck are more susceptible to falls and injuries.
Flat Back position: Is our gymnastic practice that teaches the athlete to turn the hips under and flatten the lower back (one of the main control movements we want to have) best practiced with "hollow rocks" you have full control when you can rock without thunking off the ground, your strong when you can do 2 mins straight
Lower Abdominal work: L-Sits, GHD situps, are out big power movers. test lower ab strength by raising one leg to 90degrees and having someone push down on it (hard) any failure, aside from them forcing you to tip over is what I would consider to be a weakness.
Work on Body alignment
problems upstream will always affect things downstream. Your tight shoulders and neck can have have everything to do with what happens to you knees or anything else for that matter.
Learn what correct anatomical position is and rate yourself... make one on your goals to move measurably towards most correct. This may mean hours of mobility work along with strength training to correct permanently.
Foam Rollers, Trigger Point Balls, PNF stretching, Set a goal to always have power through range of motion.
