ACL REDUCTION/PREVENTION

WARM-UP

1. Warm-up:

· Jog line to line- (30 sec.)

· Sideways running- do not cross feet, do not let feet “tap” (30 sec)

· Backward running- (30 sec)

2. Stretching: (Dynamic)

· Walking high knee X 10 yds. (Every step pull knee to chest).

· Walking high knee X 10 yds. (Every step pull knee and foot to chest).

· High knee lunge x 10 yds. (Pull knee to chest, lunge fwd, straighten front leg-rock back).

· Backward kick x 20 yds- Face backward, kick leg back while keeping shoulders tall, and allow knee to bend.

· Side-Side Lunges 2x10 yds. Step foot behind front leg- squat, step to side lunge, then lunge back towards trail leg.

· Hand walks x 10 yds. (Walk hands out, mini-steps to bring feet into hands- toe to shin, keep legs straight)

3. STRENGTHENING:

· Russian hamstring (3 sets x 10 reps). Partner holds heels down. Slowly lean fwd and catch yourself before hitting ground.

· Single toe raises (2 sets x 30 reps). Stand on ball of foot, rise up 30x.

4. Plyometrics: Concentrate on landing posture. Knee over foot!

· Lateral hops over cone – (20 reps).

· Forward/backward hop over cone- (20 reps)

· Single leg hops over cone- (20 reps/ 10 on each leg)

· Vertical jumps with headers- (20 reps)

· Scissors Jump- (20 reps)

5. Agilities: Cones. Concentrate on changing directions. (Knee over foot, short-quick steps immediately prior to the turn, keeping balanced).

· Shuttle run (1 minute). Don’t cross feet, don’t “tap” feet.

· Forward/backward (1 minute)

· Bounding run (1 minute)