ACL PREVENTION EXERCISESFLEXIBILITY EXERCISES

Dynamic Hip Flexor Stretch Dynamic Hip Flexor Stretch

Start with right/left shoulder Stride forward with one leg while

Lead with right/left foot, kneeling with the other leg, hold for 3

lean toward right/left leg and hold for 3 seconds seconds. Repeat 10x on each leg

Repeat 10x on each side

Dynamic Calf-Hamstring Combo

Step forward with one leg,

place heel on ground, and keep toes

pulled up. Bend trunk forward while

keeping spine straight. Repeat 10x on

each side

STABILITY EXERCISES

“L” Hops to Balance Single Leg Toe Touch

Hop forward and land on right leg. Bend right knees/hips, touch right foot with

Hop backward landing on right leg. left hand, return to upright. Repeat 10-15

On the right leg hop to the left, then times on both legs.

hop to the right. Repeat ten times.

Repeat on the left leg in the

opposite direction.

One-Leg Partner Ball Toss One Leg Hip Bridge

Stand on one leg and have a Lie on your back with knees bent and feet

partner toss a ball on different flat. Lift and straighten one leg, keeping

directions for 30-tosses. Knees line up. Lift hips off the ground,

Repeat on opposite leg. Pressing throughout the planted foot.

Slowly lower back to start. Repeat 10x on each leg

PLYOMETRIC/AGILITY EXERCISES

Squat Jumps Lateral Shuffle

Jump up for max height, Side shuffle to one side(10-20steps) as fast

land on both feet with a possible. Then shuffle to the opposite side.

large amount of flexion, Repeat 5x

hold landing for 2 seconds.

Repeat 10-15 times.

Lateral Jumps High Knee Skipping

Single leg hop to side, land on Skip to 50% of maximal height, raise knees

opposite leg, immediately hop high in air, allow upward arm swing. Repeat

back to the starting point. 10x then work on the opposite leg

Repeat 10-15 times in

both directions.

Run Cuts at 45o Plyometric Complex

Sprint 6 steps to one side at Mark the ground with landmarks, then

45-deg angle, plant outside leg start initially with 2 leg jump squats, then

and cut 45° in opposite direction. Progress to turning jump squats,(90o-360o)

Repeat in both directions 6x Then progress to Lateral hops, diagonal

X-hops and single leg hop and holds.

Side Straddle Hop

Hopping both feet in and out

Of the ladder. Hops are done

With only the forefoot landing

Submitted By:

Velasco, Kevin. D

Lao, Jose

Abella, Brigette

Cui, Erika

VCPTI-15