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ACL
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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
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