ACL PREVENTION EXERCISES

FLEXIBILITY EXERCISES
Dynamic Hip Flexor Stretch
Flexor Stretch
Start with

Dynamic Hip
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

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

seconds seconds. Repeat 10x on

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

Bridge

One Leg Hip

Stand on one leg and have a

bent and feet

Lie on your back with knees

partner toss a ball on different

directions for 30-tosses.
Repeat on opposite leg.
the planted foot.

flat. Lift and straighten one leg, keeping

Knees line up. Lift hips off the ground,
Pressing throughout

Slowly lower back to start. Repeat 10x on

each leg

PLYOMETRIC/AGILITY EXERCISES
Squat Jumps

Lateral Shuffle

Jump up for max height,

fast

Side shuffle to one side(10-20steps) as

land on both feet with a

opposite side.

possible. Then shuffle to the

large amount of flexion,

Repeat 5x

hold landing for 2 seconds.

Repeat 10-15 times.

Lateral Jumps

High

Single leg hop to side, land on

opposite leg, immediately hop

Knee Skipping
Skip to 50% of maximal height, raise knees

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,

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

then

Submitted By:
Velasco, Kevin. D
Lao, Jose
Abella, Brigette
Cui, Erika
VCPTI-15