ACL Injury Prevention Program
ACL Injury Prevention Program
ACL Injury Prevention Program
Joseph Consalvo PT ATC CSCS Stephen Cusano ATC Kelly Copperthite ATC Ken Kosior PT ATC Connecticut Orthopaedic Specialists STAR Sports Therapy
I. Dynamic Warm-up
A. , Mile Jog
1. Jog around the track once / twice. Complete under 2.5 minutes / 5 minutes
B. Shuttle Run
1. 200 yd 2. Jog length of field and back
C. Inch Worm
1. Standing with your feet and hands flat on the floor, walk your hands out until you are in the plank position and then walk your feet in until you are back to the starting position. Repeat 5-10 times.
D. Frankensteins
1. Standing up point your arms straight out. Keeping your knees locked straight try to kick your outreached hand. Travel 10-20 yds while performing this warm-up.
E. Butt Kicks
1. For 20 yards, walk while kicking your heel towards your buttocks at a moderate speed. Alternate legs.
Leg Swings
1. Stand against wall or holding fence and swing leg out to side back and forth so stretch is felt. Perform 30yds.
H.
Scorpions
1. Lying on stomach with arms spread, kick heel to opposite hand quickly. Repeat on opposite side.
I. Strength
A) Single Leg Squats
1) Starting in the athletic position with your knees bent assume a single leg stance. Keeping your weight on your heels, squat down making sure your knee does not go in front of your toes.
C) Lateral Lunge
Consalvo, Cusano, Copperthite, Kosior 2009
1) In the athletic position lunge laterally with your right leg transferring your weight there. Squat down and back up. Return your left leg to the starting position. Repeat in opposite direction leading with your left leg.
D) Backwards Lunge
1) Similar to the forward lunge without the rotation, lunge backward dropping the back knee down to the ground. Remember to maintain knee-ankle alignment in the front leg while preventing inward bending.
E) Partner/Russian Hamstring
1) Kneel down on your knees. Have your partner hold and stabilize your ankles firmly. Keeping your arms at your side and a straight back, slowly start to lean forward activating your hamstrings. Try to maintain shoulder-hip-knee alignment without bending at the waist. Return to starting position.
G) Band Walks
1) With a Resistance band around ankles assume the athletic position. With your toes pointing straight ahead step laterally. Slowly follow with your left leg and return to the starting position always keeping the band taut. Try to keep your weight on your heels and maintain a shoulder-knee-ankle alignment.
A) Squat Jump
1) Begin in a squat position with thighs parallel to ground, feet shoulder-width apart and hands behind head. Jump as high as possible landing softly in the squatting position and immediately repeat jump.
B) Standing Jumps
1) Vertical jump (a) Double leg cone jump (i) Begin jump with knees slightly bent, feet shoulder-width apart (ready position). Swing arms back then reach arms up while explosively jumping over a cone/barrier. (b) Single leg cone jump
Consalvo, Cusano, Copperthite, Kosior 2009
(i) Technique same as double leg. 2) Single leg twist jump (a) Begin with knees slightly bent with the body in hip-knee-ankle straight alignment. Jump vertically and turn body and leg 90 degrees while in mid-air landing in starting hip-knee-ankle alignment.
C) Hops
1) Zig-Zag Hop (a) Place 10 cones/barriers approx 2 ft from each other in a staggered pattern. Begin in ready position between the line of cones. Keeping the chest facing the line throughout the exercise jump diagonally over first cone followed by immediately jumping diagonally over 2nd cone and so on. 2) Single leg Hop (a) Can be performed in forward-straight pattern, laterally or diagonally. Begin in single-leg stance with hip-knee-ankle in straight alignment. Using arms for momentum explosively jump forward and immediately repeat the hop. 3) Lateral Barrier Hop (a) Begin in ready position with the barrier to one side. Using arms for momentum jump over the barrier landing with both feet at same time in the ready position. Immediately repeat jump to return to opposite side of barrier.
D) Box Jump
1) Jump to (a) Begin in ready position with knee slightly bent and feet shoulder-width apart. Using arms for momentum, jump up landing softly on box with both feet at same time and completely on surface in a mini-squat position. Step off and repeat. 2) Jump from (a) Begin in ready position. Step off box and land with both feet at same time on floor. 3) Lateral jump (a) Stand to side of box in ready position Using arms for momentum, explosively jump up landing both feet on box. Step off the other side and repeat jump once again.
E) Depth Jumps
1) Double (a) Begin standing on box. Step down landing with both feet followed by an immediate explosive vertical jump using arms for momentum and reaching up. Land with both feet once again in the ready position. 2) Single (a) Performed with the same starting technique as the double leg depth jump. Step from box landing on floor with one foot and immediately jump as high as possible. 3) Depth Jump w/ Lateral Movement (a) Step from box. Land on floor with both feet and immediately sprint in the direction determined by partner.
IV. Agility
A) Ladder Drills
1) Forward a) Quickly step with two feet in each box minimizing foot contact time. 2) Backward a) Quickly step backwards with two feet in each box minimizing foot contact time.
Consalvo, Cusano, Copperthite, Kosior 2009
3) Lateral a) Step laterally through ladder with two feet in each box minimizing foot contact time. Perform while leading with each leg. 4) Diagonal (a) Repeat activity as stated above in a diagonal pattern
B) T-Dill
1) Place 4 markers in T formation a) 3 markers are set five yards apart on a straight line. b) A fourth marker is placed 10 yards from the middle marker to form a 'T' c) Athlete sprints to the middle marker, side steps 5 yards to the left marker then 10 yards right to the right marker. He/she then side steps back to middle marker and back-pedals to starting marker.
C) Whistle Drill
1) 2) 3) 4) 5) At sound of whistle athlete jogs approximately 20 yards 2nd whistle sounds and athlete sprints approximately 30 yards 3rd whistle sounds and athlete jogs 20 yards 4th whistle sounds and athletes sprints the last 30 yards of field Repeat 2-3x
D) Zig-Zag
1) Place 10 cones in two lines each 5 yards apart from the other in a staggered pattern. Sprint to each cone in a zig-zag pattern.
E) Quick Steps
1) Quickly step over line on toes minimizing contact time as fast as possible while moving feet.
Program Worksheet
Stretching /Warm-up should be performed at the beginning of each workout and prior to plyometric exercise in order to decrease risk of and prevent injury. Stretching /Warm-up phase should be approximately 5-10 minutes in length. ACL Prevention Program performed 3x/ week with at least 1 day rest in between sessions. Perform 4 week program 2x/season successively followed by repeating 4th weeks session 1-2x/ week throughout remainder of season.
STAGE I
Week 1: A. Dynamic Warm-Up
1) Butt Kicks (x 30 yards) 2) Knee Grabs (x 30 yards) 3) 200 yd Shuttle
B. Plyometrics
1) Jumping Jacks (30 sec.) 2) Squat Jumps (10 x 2) 3) Double Leg Cone Jump (10 yards x 3) 4) Single Leg Twist Jump (6 x)
5 minutes
30 sec 1 min 1.5 min 2 min
C. Agility
1) Quick Steps (3x30) 2) Forward Ladder (approx 10yds 3x) 3) Lateral Ladder (approx 10yds 3x)
4.5 minutes
1.5min 1.5min 1.5min
D. Strength
1) Single-Leg Squat (10 x 2 each leg) 2) Lunges w/ Rotation (10 yards x 3) 3) Single Leg Bridges (10 x 2 each leg) 4) Lateral / Backward Lunges (15 yards x 2 each way)
6.5 minutes
1.5 min 1.5 min 1.5 min 2 min
B) Plyometrics
1) 2) 3) 4) 5) Jumping Jacks (30 sec.) Double Leg Vertical Jump (10 x) Single Leg Vertical Jump (10 x 2) Forward Hop (10 yards x 3) Lateral Barrier Hop - 12 (10 yards x 3)
4 minutes
30 sec 30 sec 1 min 1 min 1 min
C) Agility
1) Diagonal Ladder (approx. 10 yards x 3) 2) T-drill x 3
4 minutes
1.5 min 2.5 min
D) Strength
1) 2) 3) 4) Step-Ups/ Bench-Ups 18 inch (10 x 2) Single Leg Superman Single Leg Bridges Lateral Band Walks ( 10 yards x 4)
6 minutes
1 min 1.5 min 1.5 min 2 min
STAGE II
Week 3: A) Dynamic Warm-Up
1) Inch Worms (10 x) 2) Frankensteins (20 yards) 3) Mile Jog
B) Plyometrics
1) 2) 3) 4) 5) Double Leg Vertical Jump x 10 Single Leg Vertical Jump (10 x 2) Zig-Zag Hop ( 10 yards x 4) Jump to Box/Bench - 18-24 (8 x 2) Jump from Box/Bench - 18-24 (10 x )
8 minutes
30 sec 1.5 min 2 min 2 min 1.5 min
C) Agility
1) Zig Zag Drill x 3 2) Whistle Drill x 3
3.5 minutes
1.5 min 2.5 min
D) Strength
1) 2) 3) 4) Step-Ups/ Bench-Ups - 24 inch (10 x 2) Star Drill w/ leg (20 sec. x 3) Russian Hamstring (10 x 2) Single Leg Bridges (10 x 2 each leg)
5 minutes
1 min 1 min 1.5 min 1.5 min
B) Plyometrics
1) 2) 3) 4) 5) 6) Double Leg Vertical Jump x 10 Single Leg Vertical Jump (10 x 2) Lateral Jump - 18-24 (10 x each leg) Double Leg Depth Jumps - 18 (10 x 2) Depth Jump w/ Lateral Movement 10 x Single Leg Twist Jump - *eyes closed* ( 6x)
10 minutes
30 sec 1.5 min 1.5 min 2 min 2 min 2.5 min
B) Agility
1) Whistle Drill x 2 2) Backward Ladder x 3
2 minutes
1 min 1 min
C) Strength
1) Star Drill w/ Leg (20 sec. x 3) 2) Russian Hamstring (10 x 3)
2.5 minutes
1 min 1.5 min
4) Calf Stretch
(a) Standing in front of a wall with your legs staggered, lean forward to feel a stretch in your calf. Place your hands on the wall to help stabilize yourself.
References
1. Lim et. al. Effects of Sports Injury Prevention Training on Biomechanical Risk Factors of Anterior Cruciate Ligament Injury in High School Female Basketball Players. American Journal of Sports Medicine. 2009 2. Padua DA, Marshall SW. Evidence Supporting ACL-Injury-Prevention Exercise Programs: A Review of the Literature. Athletic Therapy Today. March 2006
3.
Pettineo S, Jestes k, Lehr M. Female ACL Injury Prevention with a Functional Integration Exercise Model. Strength and Conditioning Journal. February 2004. Baechle TR, Earle RW. Essential of Strength Training and Conditioning 2nd ed. National Strength and Conditioning Association.2000
4.