Named after the fifty-fifty challenge where if you don’t go hard into the tackle then you’ll likely end up hurt. The physical aspect of the game is similar- if you shy away or neglect strength training and injury prevention then you’ll also likely end up injured.
Every year over 50,000 girls will tear their ACL. 70% of them are from non-contact instances such as- landing incorrectly, changing direction, decreasing acceleration. Girls have a 20% chance of tearing their ACL during their high school career, and they are 6x more likely to tear their ACL than males.
However, injury prevention programs have been clinically proven to decrease ACL injuries by 70%.
Fifty-Fifty is focused on building strength, stability, and the correct mechanics of landing, changing direction, and decelerating.
My goal is to educate girls and their parents/coaches on the stats of ACL injuries and the science behind why this occurs at such an alarming rate and how we can mitigate it with a diligent, comprehensive training.
Fifty-Fifty Training is designed to create an environment where girls build strength and confidence and take ownership of what they can do to prevent injuries and thus stay in the game and further their soccer career.
ABOUT
THE SCIENCE
There are a few factors that increase ACL injury risk that are out of our control, such as a stenotic intercondylar notch (smaller passage for the ACL within the knee) and a thinner ACL. Athletes with either of these will have a higher risk of an ACL injury. However, there is no way to know of these until after an injury occurs so it is best practice for everyone to partake in an injury prevention program.
Smaller Notch Size
& ACL WIDTH
Neuromuscular
Studies have shown that females are less effective at stiffening their knees. Males have greater hamstring recruitment and thus can stabilize their knees faster and more efficiently. Females rely on their quadriceps instead of their hamstrings which is less effective.
Having a strong core lays the foundation for all other movements to operate effectively. Even if the extremities are strong, if the core is weak, it will not generate enough force to move/work efficiently. Thus if the core is weak it is a large precursor for injury.
MECHANICS
Landing with the knee collapsing into the valgus (knee bending inwards) position greatly increases an athletes risk for a knee injury.
In addition, incorrect mechanics while changing directions and decelerating such as, standing too upright, not planting foot correctly, and driving with the incorrect leg, can also increase your injury risk
MY WHY
I played Division 1 soccer at Cal Poly for 4 years where I was team captain and earned First Team All-Conference and All-Region honors. I earned a BS in Kinesiology and I also am a certified personal trainer.
Throughout my career, I have witnessed countless players sidelined due to injuries and I know just how devastating this can be for athletes and their career. My number one goal is to keep girls on the field.
By the end of training plan- I want girls to feel strong and confident, mentally and physically. They will have the information necessary to properly warm-up and know the exercises to complete to ensure they are avoiding injuries as much as possible to better and further their soccer careers.
