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?Steph Curry of the Golden State Warriors is one of the most prominent NBA player right now. In the year 2011-12 Curry suffered from multiple sprains and underwent surgery on his right ankle to repair torn ligaments. Ankle sprains is one of the most common injury in the NBA. Most ankle sprains result from excessive inversion which causes damage to the lateral ligament structures which primarily affect the anterior talofibularligament and calcaneaofibular ligament. Steph Curry was relying on his ankles for speed and change of direction. He was also generating force through his ankle which led to his ankle injuries. Curry then changed his training style to strengthen and build his hips. The goal of his new training style was to generate more power through the hips and release tension on the ankles. Curry utilizes single-leg movements to strengthen his legs, core, and glutes to take pressure away from his ankles and increase balance. The single-legged Romanian deadlift is a closed kinetic chain exercise Curry performs to develop strength in his legs for explosive movements when sprinting, jumping, and changing directions. ?The movement of single-legged RDL spans three joints with extension at the hip, knee, and ankle utilizing several muscles groups thus making it a compound exercise. Single-legged RDL is performed by balancing on one leg, standing tall, hinging the hips, and trying to get back up without touching the ground. The key movement to this exercise is hinging the hips because it is one of the most effective way for building lower body strength. The trunk joint acts as a stabilizer because it maintains extension. Erector spinae and quadratus lumborum are trunk extensor muscles that isometrically contracts during the lifting phase. At the hip joint, the action that occurs is extension. The muscles that are agonists in this lifting phase are the hip extensors which involve the gluteus maximus, semimembranosus, semitendinosus, and biceps femoris. The action occurring at the knee joint is also extension. The knee extensor muscles used are rectus femoris, vastus medialis, vastus intermedius, vastus lateralis which is also known as the quadriceps. The action of the trunk joint during the lowering phase is still the same, it still maintains extension and the trunk extensors are isometrically contracted. During the lowering phase, flexion at the hip joint occurs and the hip extensor muscles are eccentrically contracted. Flexion at the knee joint also occurs during the lowering phase and the knee extensors or the quadriceps eccentrically contract. ?Basketball players suffer from foot and ankle injuries due to the explosive movements of jumping, running, and changing directions. To treat and prevent ankle sprains, single-legged RDL is utilized in many ways. The single-legged RDL is a great exercise for developing strength throughout the posterior chain. The hamstrings and gluteal muscles are strengthened because they are powerful hip extensors involved in walking, running, and jumping. The core is also strengthened because it is isometrically contracted to keep the spine properly aligned and prevents rotation of the hips and shoulder. By working one leg at a time the workout challenges and improves balance more quickly and efficiently compared to the standard Romanian deadlift. The single-legged RDL corrects strength imbalances. Working one leg at a time allows to check which leg is more dominant this gives the opportunity to address any subsequent imbalances. The compound exercise keeps the joints properly aligned while eliminating extraneous movements thus helping with stability. This is very important because the single-legged RDL can help prevent wear and tear in joints. ?The single-legged Romanian deadlift is a close kinetic chain workout that is beneficial to athletes because it strengthens and builds muscles but also works on balance and stability. This a great workout to release stiffness away from the ankles and activate the muscles of the hip when performing explosive movements.

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