8 Week ACL Injury Reduction Program for Basketball Players

8/9/2019 8 Week ACL Injury Reduction Program for Basketball Players

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8-WeekACL Injury

Reduction

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No part of this document may be reproduced, stored in a retrieval system, or transmitted in anform or by any means, electronic, mechanical, photocopying, recording, or otherwise, withoutthe prior written permission from the author.

The exercise information presented on these pages is intended as an educational resourceand is not intended as a substitute for proper medical advice. Consult your physician or healthcare professional before performing any of the exercises described on these pages or anyexercise technique or regimen, particularly if you have chronic or recurring medical conditionsDiscontinue any exercise that causes you pain or severe discomfort and consult a medicalexpert. Neither the author nor advertisers of this manual make any warranty of any kind inregard to the content of the information presented and accept no responsibility for its misuse.

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Stronger Team, LLC 8-WEEK ACL INJURY REDUCTION PROGRAM FOR BASKETBALL PLAYERS

2013 Stronger Team | All Rights Reserved 2

In order for us to develop an injury prevention program, it is necessary for us to understand whyfemales are

more likely to injure their ACL. Many factors have been proposed including an increased laxity during phases

of the menstrual cycle, a wider pelvis and larger "Q" angle, greater hip varus, knee valgus and foot pronation.

Obviously, these are structural and genetic issues and can't be addressed through training, however some

other factors have been observed that are addressable. These include a smaller hamstring to quadriceps

strength ratio, poor recruitment of the hamstrings during landing, inappropriate jumping mechanics and weak

hip abductors. Males demonstrate relatively higher use of the hamstring musculature in landing from a jump,which protects the ACL.

This program shares numerous exercises, drills, and concepts on how to train female athletes and implement a

sound ACL injury prevention program. While this program was specifically designed for basketball players,

these exercises and concepts can be used effectively to help female athletes of any sport.

Please note: This is actually an ACL injury reduct ion program it isnt possible to prevent ACL injuries (or

any injury for that matter). But proper, consistent training can reduce the occurrence!

About 95% of a female players comprehensive year-round training program should be no different than a

males program. They should use the same philosophy, drill & exercise selection, and overall guidelines:

Safe:

Perfect exercise technique prior to utilizing additional resistance when strength training.

Use proper footwork and stay in a low, athletic stance when doing plyometric and agility drills.

Perform every strength training movement in a controlled fashion.

Work within an appropriate repetition range (8-15 reps each set for most high school age players) when

strength training and appropriate volume of drills when doing plyometric and agility drills.

Time Efficient:

Use a limited number of sets and exercises each workout (brief yet intense workouts). Minimize rest intervals.

Productive:

Strength train the entire body equally (include all muscle groups) to ensure muscle balance (special

focus on ankle / knee / hip).

Strength train at a high level of intensity (as close to muscular fatigue as possible).

Utilize a predetermined method of progression.

Perform all quickness, agility, and conditioning drills at game speed on game specific surfaces.

One of the keys to the success of this ACL injury prevention program is the ability to teach jumping and landing

mechanics. Players need to learn to land with their weight distributed along the power pads of their feet. They

should not land on their toes or on their heels. They should absorb the impact in their ankles, knees, and hips.

An easy way to teach this is to practice landing barefoot on a soft surface. Use a verbal cue of a "quiet

landing". A quality prevention program should also seek to:

Enhance balance

Body / joint awareness

Movement technique

Muscle strength (specifically in the hamstrings & glutes)


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Coaching Points:

Plyometrics:

Avoid knocked kneed position in both jumping and landing.

Land with chest over knees over feet to improve balance and stability.

Absorb impact with ankles, knees, and hips (quiet landing, no bouncing).

Land toe to heel (but nottip-toed) and quickly distribute weight to the entire foot.

Footwork:

Plant using each foot & ankle equally.

Plant at 90 degrees (perpendicular to the direction you were running, T-step).

Use shorter, choppy steps when decelerating and closing out.

Keep around should width apart and hips low.

NOTE: The warm-up and strength portion of the workout may be performed without shoes. This will help

develop a better sense of balance as well as strengthen the small intrinsic muscles of the foot and ankle.

Agility Training:

Start each drill in an athletic stance.

Stay low and use the T-step for each transition.

Perform each drill as quickly as possible, but always use correct footwork.

Athletic Stance: Assume a balanced position with your hips and knees slightly bent and your chest over

knees over feet. Your weight should be evenly distributed over the power pads of your feet (you should be

able to slide a piece of paper under your heels but you are not up on your toes). Your hands should be in

a ready position. In this stance you should be able to move in any direction and perform any athletic

movement.

T-Step: A T-Step is the ideal way to safely and efficiently put on the brakes to plant and cut. Prior to

planting and cutting, you want to quickly turn your hips and plant your outside foot perpendicular (90

degrees) to the direction you were going. For example, if running a sprint from the baseline to mid-court

and back to the baseline, you would want to plant with your foot parallel to the mid-court line (thus

perpendicular to the direction you will be running). This foot position will provide a strong braking

mechanism for the knee as well as be the best position for a strong transition into the desired direction. It

is important to keep your center of gravity low during each transition.

Deceleration: at the end of each sprint, you want to come to a complete stop in an athletic stance. The

key is to stay low, take shorter steps as you approach your stop, be under control, and finish in an athletic

stance.

Strength Training:

Use iso-lateral exercises when possible (one leg at a time).

Control the eccentric (negative, lowering) part of the lift.

Maintain proper alignment and form.


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Rest

Unless otherwise noted, we recommend you rest as long as you feel necessary in between each set and

exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape,

you will be able to reduce your rest to 30-45 seconds. Ideally your rest intervals will continue to get shorter as

the program progresses. This metabolic conditioning will help you on the court!

Workout Schedule

This 8-week program was designed to be flexible in regards to scheduling the weekly workouts as we know

everyones situation is slightly different. It is to be performed twice a week (there is a Day 1 and Day 2

workout) on non-consecutive days. It can be performed before or after skill workouts or practice.

Important: many of the exercises within the exercise program have abbreviated descriptions. Below is the key

for each of the abbreviations.

KEY:

DB = Dumbbell

SB = Stability Ball

MB = Medicine Ball


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Workout: Month 1 Week 1 Day 1

Activity Sets / Duration

DynamicFlexibility

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges,Overhead Forward Lunge, Horizontal Leg Swings

MovementSeries

(with basketball)

Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal run with twisting reach

Agility / Speed

Deceleration Runs(the walk back is the rest period)

Perform 6 sprints: 2 reps at 50% of maxspeed and 4 reps at 75% of max speed

Zigzag Agility(the walk back is the rest period)

5 Cone Forward Sprints x 4 reps

PlyometricsLow Box Landings 2 sets of 6 reps

Low Hurdle 2 Foot Jumps (stick landing) 2 sets of 5 reps

Pre-hab(no shoes)

Bodyweight Squats 1 set of 10 reps

One Leg Balance and Reach (each leg) 1 set of 10 reps

StrengthTraining

DB Squats 2 sets of 8-10 reps

SB Leg Curl 2 sets of 8-10 reps

DB Lateral Lunges (each leg) 1 set of 8-10 reps

Band X-Walks (each direction) 2 sets of 10 steps

One Leg Weighted Dorsiflexion (each leg) 2 sets of 12-15 reps

Low Back Extension 1 set of 10-15 reps

Cable Twists (each direction) 2 sets of 8 reps


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DynamicFlexibility

Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch,Over the Fence, Low Lunges

MovementSeries

(with basketball)

Slide with overhead reach Slide with lateral reach Slide with twisting reach

Agility / Speed

Deceleration Runs(the walk back is the rest period)

Perform 6 sprints, 2 at 50% speed and 4at 75% speed

4-Corner Agility with hand taps (45seconds rest) (1st rep = left hand tap, 2ndrep = right hand tap)

Perform 4 reps

Plyometrics

Low Box Landings 2 sets of 6 reps

Low Box Single Leg Jumps (stick landing)(each leg / each direction)

1 set of 5 reps Forward Jump Lateral Jump (left) Lateral Jump (right)

Pre-hab(no shoes)

Glute Bridge 1 set of 10 reps

Fire Hydrants (each leg) 1 set of 10 reps

3-Spot Balance and Reach(each spot / each leg)

2 sets of 3 reps

Front Bridge 1 set of 30 seconds

Side Bridge (each side) 1 set of 30 seconds

StrengthTraining

DB Reverse Lunges (each leg) 2 sets of 8 reps

Single Leg DB RDL (each leg) 2 sets of 8 reps

Hip Circuit (perform each of 3 moves) 2 sets of 30 seconds

Wall Dorsiflexion 2 sets of 20 reps

Single Leg DB Calf Raises (each leg) 1 set of 15 reps

MB Slams 2 sets of 10 reps


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DynamicFlexibility

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges,Overhead Forward Lunges, Horizontal Leg Swings

MovementSeries

(with basketball)

Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach

Agility / Speed

Deceleration Runs (the walk back is therest period)

Perform 8 sprints, 2 at 50% speed, 4 at75% speed, 2 at 90% speed

Zigzag Agility (the walk back is the restperiod)

5 Cone Forward Sprints x 6 reps

Plyometrics


Low Hurdle Two Foot Jumps (stick

landing) 3 sets of 5 reps

Pre-hab(no shoes)



StrengthTraining



DB Lateral Lunges (each leg) 2 sets of 8-10 reps



Low Back Extension 2 sets of 10-15 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Slide with overhead reach Slide with lateral reach Slide with twisting reach

Agility / Speed



Zigzag Agility (the walk back is the restperiod)

Forward Sprint x 2 reps Alternate Sprint / Backpedal x 2

reps Alternate Sprint / Slide x 2 reps

Plyometrics


Low Hurdle Two Foot Continuous Jumps 2 sets of 5 reps

Low Hurdle Two Foot Lateral Jumps (8each side)

2 sets of 16 jumps

Pre-hab(no shoes)



StrengthTraining



DB Lateral Lunges (each leg) 2 sets of 6 reps



Low Back Extension 2 sets of 8-10 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach

Agility / Speed



M-Drill (rest for 30 seconds in betweeneach rep)

Perform 6 reps (3 reps startingfrom left side / 3 reps starting fromright side)

Perform a deceleration stop at theend of each repetition

Plyometrics


Low Hurdle Single Leg Jumps (sticklanding)(each leg / each direction)

2 sets of 5 reps Forward Jump Lateral Jump (left) Lateral Jump (right)

Pre-hab(no shoes)

Glute bridge 1 set of 10 reps


3-Spot Balance and Reach (each spot /each leg)

2 sets of 3 reps



StrengthTraining





Single Leg DB Calf Raises (each leg) 2 sets of 15 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal with overhead reach Slide with lateral reach Carioca with twisting reach

Agility / Speed



Zigzag Agility (5 cones) (the walk back isthe rest period)

Forward Sprint x 4 reps Alternate Sprint / Backpedal x 4

reps Alternate Sprint / Slide x 4 reps

Plyometrics


Low Hurdle Two Foot Continuous Jumps 3 sets of 5 reps

Low Hurdle Two Foot Lateral Jumps (10each side)

2 sets of 20 jumps

Pre-hab(no shoes)



StrengthTraining



DB Lateral Lunges (each leg) 1 set of 8-10 reps



Low Back Extension 1 set of 10-15 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal with lateral reach Slide with twisting reach Carioca with overhead reach

Agility / Speed



M-Drill (Rest for 30 Seconds in betweeneach Rep)

Perform 2 sets of 4 reps (2 repsstarting from left side / 2 repsstarting from right side)

Perform a deceleration stop at theend of each repetition

Plyometrics


Low Hurdle Single Leg Jumps (sticklanding)(each leg / each direction)

2 sets of 5 reps Forward Jump Lateral Jump (left) Lateral Jump (right)

Pre-hab(no shoes)



3-Spot Balance and Reach (each spot /each leg)

2 sets of 3 reps



StrengthTraining





Single Leg DB Calf Raises (each leg) 1 set of 10-12 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal run with twisting reach Slide with lateral reach Carioca with overhead reach

Agility / Speed

Up and back deceleration runs (10 yards)(rest 20 seconds in between reps)



Forward Sprints x 3 reps Alternate Sprint / Slide x 3 reps Alternate Sprint / Carioca x 3 reps

Plyometrics

Medium Box Landings 2 sets of 6 reps

Single Leg Forward Bounds (stick landing)(each leg)

2 sets of 6 reps

Single Leg Lateral Bounds (stick landing)(each leg)

2 sets of 6 reps

Pre-hab(no shoes)

Bodyweight Squats: normal, staggered(left & right), narrow, wide (each stance)

1 set of 5 reps


StrengthTraining

DB 3-Way Lunge Matrix (each direction) 2 sets of 5 reps


DB Lateral Step-ups (each leg) 1 set of 10-12 reps

Band X-Walks (each direction) 2 sets of 10 reps

Low Back Extension with Overhead ArmExtension

1 set of 10 reps

Cable Press Outs (each direction) 1 set of 10 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal with overhead reach Slide with lateral reach Carioca with twisting reach

Agility / Speed


Perform 6 sprints

4-Corner Agility with foot taps (30 secondsrest) (1st rep = left foot tap, 2nd rep = righthand tap)

Forward Sprints x 2 reps Alternate Sprint / Slide x 2 reps Alternate Sprint / Backpedal x 2

reps

Plyometrics


Low Hurdle Two Foot 90 Degree Jumps

NOTE: Stick the landing on the 1st setand do continuous Jumps on the 2nd and3rd sets

3 sets of 5 reps

Pre-hab(no shoes)



3-Spot Balance and Reach (hold aMedicine Ball) (each spot / each leg)

2 sets of 3 reps

Push-Up Core Series (perform each of 3moves) (each arm)

1 set of 5 reps

StrengthTraining

DB Sumo Squats 2 sets of 8-10 reps


Single Leg Squats (touch bench) (eachleg)

1 set of 8 reps

MB Side Slams (each side) 2 set of 8 reps

Lateral Lunges with Paper Plate (each

leg) 1 set of 8 reps

Plate Hip Abduction (each leg) 2 sets of 8 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal with lateral reach Slide with twisting reach Carioca with overhead reach

Agility / Speed




Forward Sprints x 4 reps Alternate Sprint / Slide x 4 reps Alternate Sprint / Carioca x 4 reps

Plyometrics



2 sets of 8 reps


2 sets of 8 reps

Pre-hab(no shoes)


1 set of 5 reps


StrengthTraining



DB Lateral Step-ups (each leg) 2 sets of 8 reps



2 sets of 8 reps

Cable Press Outs (each direction) 2 sets of 8 reps



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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal run with twisting reach Slide with lateral reach Carioca with overhead reach

Agility / Speed



4-Corner Agility with foot taps (30 secondsrest) (1st rep = left foot tap, 2nd rep = rightfoot tap)


reps

Plyometrics


Low Hurdle Two Foot 90 Degree Jumps

NOTE: Stick the landing on the 1st setand do continuous Jumps on the 2nd and3rd sets

3 sets of 5 reps

Pre-hab(no shoes)



3-Spot Balance and Reach (hold aMedicine Ball)

2 sets of 3 reps

Push-Up Core Series (perform each of 3moves) (each arm)

1 set of 5 reps

StrengthTraining


Single leg DB RDL (each leg) 3 sets of 8 reps

Single Leg Squats (touch bench) (eachleg)

2 sets of 6 reps

MB Side Slams (each side) 2 set of 10 reps


leg) 2 sets of 8 reps




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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach

Agility / Speed



Zigzag Agility (6 cones) (the walk back is

the rest period)

Forward Sprints x 3 reps Alternate Sprint / Slide x 3 reps

Alternate Sprint / Carioca x 3 reps Sprint and Circle x 3 reps

Plyometrics



2 sets of 8 reps


2 sets of 8 reps

Pre-hab(no shoes)


1 set of 5 reps


StrengthTraining






2 sets of 10 reps


One Leg Weighted Dorsiflexion (each leg) 2 sets of 15 reps


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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach

Agility / Speed



4-Corner Agility with foot taps (30 secondsrest) (1st rep = left foot tap, 2nd rep = right

foot tap)


Alternate Sprint / Backpedal x 4reps

Plyometrics


Low Hurdle Two Foot 180 Degree Jumps(stick landing)

2 sets of 5 reps

Pre-hab(no shoes)



3-Spot Balance and Reach (hold aMedicine Ball) (each spot / each leg)

2 sets of 3 reps

Push-Up Core Series (3 moves)(each arm for each move)

1 set of 5 reps

StrengthTraining

DB Sumo Squats 3 sets of 4-6 reps and 1 set of 12 reps


Single Leg Squats (touch bench)(each leg)

3 sets of 6 reps

MB Side Slams (each side) 2 sets of 12 reps


leg) 2 sets of 10 reps




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DynamicFlexibility


MovementSeries

(with basketball)

Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach

Agility / Speed



Zigzag Agility (6 cones) (the walk back is

the rest period)


Alternate Sprint / Carioca x 3 reps Sprint and Circle x 3 reps

Plyometrics



2 sets of 8 reps


2 sets of 8 reps

Pre-hab

(no shoes)

Bodyweight Squats: normal, staggered(left & right), narrow, wide(each stance)

1 set of 5 reps

1 Leg Balance and Reach (each leg) 1 set of 10 reps

StrengthTraining

DB 3-Way Lunge Matrix(each direction)

3 sets of 5 reps





2 sets of 10 reps


One Leg Weighted Dorsiflexion (eachleg)

2 sets of 15 reps


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DynamicFlexibility


MovementSeries

(with basketball)

Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach

Agility / Speed



4-Corner Agility with foot taps (30seconds rest) (1st rep = left foottap, 2nd rep = right foot tap)


reps

Plyometrics


Low Hurdle Two Foot 180 Degree Jumps(stick landing)

2 sets of 6 reps

Pre-hab(no shoes)



3-Spot Balance and Reach(hold a Medicine Ball)(each spot / each leg)

2 sets of 3 reps

Push-Up Core Series (3 moves)(each arm for each move)

1 set of 5 reps

StrengthTraining



Single Leg Squats (touch bench)

(each leg)

1 set of 6 reps

MB Side Slams (each side) 2 sets of 8 reps

Lateral Lunges with paper plate (each leg) 1 set of 8 reps

Plate Hip Abduction (each leg) 1 set of 8 reps



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BALL PLAYE

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RS

26

re parallelood uppe

with feett one footthe back


28/58

Setchethesho

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8-WEE

2013 Str

that it is aprso in anur chest. Iuring this

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proximatelthletic posit is importexercise.

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at chesttion. Whilnt to maint

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RS

27

f yournds, pressyour

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29/58

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8-WEE

2013 Str

your bodard during

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K ACL INJUR

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Cross

approximthe exerci

Decel

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over Lun

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RS

28

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30/58

Stastrailegdesand

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8-WEE

2013 Str

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DB La

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teral Lun

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RS

29

s pointingpposingheod posture

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31/58

Staclosthelegs

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8-WEE

2013 Str

ach hand.your ankl

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K ACL INJUR

onger Team |

DB Re

Drop ones, knees,r your hee

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Drop youto the groer body p

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verse Lun

leg back ihips, and sl. Push ba

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hips towand, then psture.

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RS

30

back kneto keepalternate

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32/58

Setbox.parheelnee

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8-WEE

2013 Str

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DB S

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umo Squa

ately 4-6 iof a dumbeep your che prescriyour heigh

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RS

31

t on eachghs aren your: you ma

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33/58


34/58

Lierais

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lat on youyour hips

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back withinto the ai

8-WEE

2013 Str

your kneeas high a

K ACL INJUR

onger Team |

Gl

bent andpossible.

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te Bridge

feet closePause bri

N PROGRAM

served

to your bofly then re

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y. Push turn to the

BALL PLAYE

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RS

33

r heels anition.


35/58

Starstrai

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n your sid

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: Alternate

8-WEE

2013 Str

, with your

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K ACL INJUR

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Hip Cir

feet toget

up while

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nd knee t

Y REDUCTIO

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cuit (3 mo

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our chest

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N PROGRAM

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, and shou

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RS

34

lders in a

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36/58

Staas flbot

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8-WEE

2013 Str

wall (armrpendiculaing motion

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K ACL INJUR

onger Team |

Horizon

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ing your laintain gostretch yot to the or

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tal Leg S

, palms onl, swing yo

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RS

35

ttom footching in

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37/58

Whileft l

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8-WEE

2013 Str

g your righwith your

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K ACL INJUR

onger Team |

K

t leg into yight).

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. Keep yo

nd. Keepie starting

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nd do the s

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BALL PLAYE

ame thing

nd keep y

ur right fo

RS

36

with your

ur left leg

t laterally


38/58

Postheshoham

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8-WEE

2013 Str

back macs, knees,wly lowerdy back to

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back mac Make surs back an. As you rut above youghout th

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onger Team |

Low B

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ck Exten

r legs areoulders inards the gg position.

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your legses, knees,er yourselody back t

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are slightlykeeping ygood stretc

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RS

37

in front ofurh in your

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39/58

Staathlenti

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8-WEE

2013 Str

x (approxie to land ly and so

K ACL INJUR

onger Team |

Low

ately 6-12hest overtly.

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All Rights Re

ox Landi

inches hinees over

N PROGRAM

served

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h). Step ofeet. Let

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RS

38

in anover your


40/58

Staon 1

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short sizeand land

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8-WEE

2013 Str

d box (appon the box

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Low Box

oximatelyin the sam

n and rep

e))

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ingle Leg

6-12 inchee position

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served

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and in a br a one co

amount of

BALL PLAYE

lanced athnt to reinf

repetitions

RS

39

letic stancrce good

.


41/58

Setlevelandhur

Setlevein ahur

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up 5 low hl of athletein an athlle in the s

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8-WEE

2013 Str

Low H

straight linfoot take-oMake suruntil the

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straight linfoot take-oe sure to suntil the

K ACL INJUR

onger Team |

rdle Two

about 3 fff and jumto stick erill is com

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about 3 fff and jumick each larill is com

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All Rights Re

Foot 180

et apart (hover eachch landingleted.

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be 6-12 inn 180 degor a one c

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hes depeees in theunt. Jump

hes depees in the aJump ove

RS

40

ding onair, andover each

ding onir, and laneach


42/58


43/58

Stafor t

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8-WEE

2013 Str

Low

next to oof repetiti

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straight lin

foot take-oto stick each jump. J

K ACL INJUR

onger Team |

Hurdle T

e hurdle.ns.

le Single

about 3 f

ff and jumch landingump over

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o Foot La

Quickly ju

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orth over t

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RS

42

e hurdle

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44/58

Stewheas c

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2013 Str

ht leg intokeeping yas possibl

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K ACL INJUR

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Lo

lunge pour torso ue. Bring y

with a 5thathletic stletter Mplete sto

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Lunges

ition (anklright). Tryur feet tog

M-Drill

cone in thnce at the. This drill

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middle ofbottom lefwill create

of the drill

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hips, and syour rightepeat with

the box (et cone. Spvarying cutl.

BALL PLAYE

houlders slbows on tthe left sid

ach of therint througting angles

RS

43

uare tohe grounde.

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45/58

Stagrobod

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thletic statside your

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8-WEE

2013 Str

ce holdinleft foot. G

aight overnd. Be cad repeat.

K ACL INJUR

onger Team |

MB

a medicinab the me

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ead and qeful as the

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All Rights Re

ide Slam

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e ball towthe other

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RS

44

rds theside of the

s hard asour head.


46/58

Staathlenti

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d on a metic stancee foot and

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dium-sized. Make surland quiet

8-WEE

2013 Str

box (appre to land ly and so

K ACL INJUR

onger Team |

Mediu

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Y REDUCTIO

All Rights Re

Box Lan

2-18 inchenees over

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served

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s high). Stfeet. Let

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RS

45

and in anover your


47/58


48/58

Ba

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8-WEE

2013 Str

while keep

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10 lb or 25p and plact until it to

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ne Leg B

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then retur

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alance an

light bend

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the start a

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nd repeat.

BALL PLAYE

th hands t

edge. Holoe). Holds high as y

RS

47

wards the

the otheronto theou can an


49/58

Faciit foleft l

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to the dirs if you wting each l

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8-WEE

2013 Str

ction youre trying tg). Keep

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K ACL INJUR

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Ove

re going, rstep overyour shoul

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r the Fenc

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BALL PLAYE

s you cane same thi

your arms

RS

48

and rotateg with the

overhead.


50/58

Assyouoth

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me an atright footr foot and

eam, LLC

letic stancutside an

alternate f

8-WEE

2013 Str

and placto the leftr the presc

K ACL INJUR

onger Team |

Plate

a 25 lb wof the platribed amo

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All Rights Re

ip Abduc

ight plate. Push thnt of repet

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served

ion

n the groweight a

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FOR BASKE

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your left fody. Rep

RS

49

ot. Putat on the


51/58

BalundKeeatte

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lf in the toulders andles, knees,

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8-WEE

2013 Str

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p positionyour armships, andstill (mini

: Balance

alance on

alance on

K ACL INJUR

onger Team |

sh-Up Co

f a push-ushould behoulders ial hip mo

on one ar

one arm a

one arm a

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All Rights Re

re Series (

p (plank pfully extena straightement) du

, and with

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rm, lightly

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your body

BALL PLAYE

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out in front

with your o

RS

50

irectlyh apart.ion and

opposite

of your

pposite


52/58

Whiyou

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orward, pu(alternatin

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8-WEE

2013 Str

ll your lefteach leg)

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K ACL INJUR

onger Team |

Qu

eel into y.

S

le and kn

Y REDUCTIO

All Rights Re

d Stretch

ur backsid

in Grabs

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N PROGRAM

served

e, then ste

towards y

FOR BASKE

p and do t

ur chest.

BALL PLAYE

e same thi

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RS

51

ng with

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53/58

Balheel

Ste

andAllodo

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laterally t

shouldersyour bodoth sides.

eam, LLC

forearm

your right

facing peryweight to

8-WEE

2013 Str

nd both fe

with your

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K ACL INJUR

onger Team |

Si

t while ke

Side-t

ight leg an

o the direcour right fo

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All Rights Re

e Bridge

ping your

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d assume

ion you arot. Bring

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served

body in a

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side lung

moving aour feet to

FOR BASKE

traight line

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nd keepingether and

BALL PLAYE

from the h

ankles, kn

your torsorepeat. M

RS

52

ead to the

es, hips,

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54/58

Ballet yheel

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8-WEE

2013 Str

your footeep stretcrting positi

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K ACL INJUR

onger Team |

Single Le

n an eleva, then pusn and rep

Singl

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DB Calf

ted surfacup onto yat.

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a slight betting thatr body bace entire raare able t

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mbbell iniefly. Low

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RS

53

one hand,r your

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55/58


56/58

StaPusto k

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d next toh throughep your a

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standardour heelskles, knee

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8-WEE

2013 Str

Si

eight bennd returns, hips, an

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K ACL INJUR

onger Team |

gle Leg S

h and sloo the startishoulder

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feet on thht. Slowlyrange of

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uats (tou

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ball (thepull your hotion. Re

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sitting on tbody it is

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RS

55

he bench.important

hips intoeepingepeat.


57/58


58/58

Stayouyou

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Start at

Documents

8 Week ACL Injury Reduction Program for Basketball Players