Al Jefferson

Al Jefferson

History

Al Jefferson was having a career best year, averaging 23.1 points, 11.0 rebounds and 1.7 blocks per game during the first 50 games of the 2008-2009 NBA season, until he landed awkwardly on one leg in a game at New Orleans, resulting in a complete tear to the ACL in his right knee.

 

Al was able to make it back for the following 2009-2010 season, but was not the same player he had been prior to his injury. Following the 2010 season Al was traded to the Utah Jazz, and was soon there after introduced to P3.

 

When P3 first evaluated Al on 8/25/2010 all of the biomechanical risk factors (Hip internal rotation, knee valgus moments and angles, knee extensor moments and excessive quad muscle activation compared to hip muscle activation) and movement patterns that lead to his non contact ACL injury in 2009 were still in place, especially on his right side.

 

Training

To address hip stability and hip mobility and enable Al to interact with the ground in a safe and efficient manner much of our initial work focused on creating dynamic hip stability and shifting demand from knee to hip, allowing Al to control femoral rotation and hip adduction. This process involved both strengthening and neuromuscular re-education of how to stabilize and activate his gluteus medius and upper-third of gluteus maximus. Al’s glutes rarely ever fired correctly, which caused internal rotation of the hips and put a tremendous amount of stress across his patellar-femoral joint. As Al began to utilize these muscles we saw significant decrease in knee valgus moments and angles and felt confident that he could safely do high intensity power based movements. The systems and structures that we built to keep safe also enabled him to use his primary force producing muscles to execute basketball specific power based movements and train for more power (multi joint strength movements complexed with high intensity plyometrics).

Training Continued

This in turn helped Al make huge performance gains leading up to the 2011-2012 NBA season, including a 27% increase in ability to create force from a rested position, a 4 inch increase in his standing vertical jump, a .95 second improvement in the slide agility (went from 6.62 to 5.67 in the 5-10-5 slide agility shuttle) and a 25% increase in power when rotating from left to right (more rotational power than 86% of our professional baseball players).

Results

AL Jefferson’s physical abilities changed dramatically in his first full off-season at P3. His risk of knee injury has decreased by an order of magnitude and he now possesses a great deal of strength, stability and power, as well as an excellent work capacity, all of which have allowed him to play the best defense of his career over the last two years. Al has also been a force on the offensive end and on the glass averaging 18.5 points per game and 9.4 rebounds per game in the two seasons since he first started training at P3, leading to a three-year, 41 million dollar deal with the Charlotte Bobcats