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  • ACL Injury Prevention Program
  • In-Season Maintenance Program
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In-Season Maintenance Program

Orthopaedics
  • ACL Injury Prevention
    • Pre-Season Workout Program
    • In-Season Maintenance Program
    • Meet our ACL Injury Prevention Team
  • Orthopaedic Institute
  • Athletic Partnerships
  • Sports Medicine
  • Sports Injury Data and Prevention Program

Improving your core strength and hip muscles can help protect your knees and reduce the stress they absorb during movement. Our ACL Injury Prevention In-Season Maintenance Program is a partnership between St. Elizabeth Healthcare, St. Elizabeth Physicians and OrthoCincy Orthopaedics & Sports Medicine. The program features a training and conditioning regimen designed by orthopaedic specialists at the Orthopaedic Institute. Activities focus on improving hip strength and flexibility, maintaining muscle balance, and developing proper jumping and landing techniques. Exercises and activities are done before and after practice three times a week.

For more information about the ACL Injury Prevention Program, contact the athletic trainer at your school or email us at AskOrtho@stelizabeth.com.

In-Season Maintenance (3 Times Per Week – Before/After Practice)

Maintenance - Play All
    Dynamic /
    Functional
    Warm-Up 
    PLAY ALL

    Two-Minute Jog
    High Knees
    Butt Kicks
    Shuffle
    Karaoke
    Knee Hug
    Quad Stretch

    Groin Slides
    Straight Leg Raises
    Walking Figure 4
    SL Hamstring Stretch 
    Spiderman Dynamic Walk
    Forward/Backward Skips
    Sprint Progression
     
    Neuromuscular
    Balance

    Jump Training /
    Landing
    Stabilization 

    Plyometrics
    PLAY ALL

    SL Balance - Lower Extremity Clocks
    SL Pistol Squat
    SL Balance Running Man
    Lateral Bound with 5 Second Hold
    Forward Broad Jump
    Lateral Broad Jump
    Cherry Picker with Balance 
    SL Bounding
    Jumping Lunges
    Repeated Tuck Jump
    Lateral Tuck Jump (Hurdle) 
    SL Repeated Vertical Hop Plyo
    Strengthening 
    PLAY ALL

    Standard Plank
    Modified Side Plank w/Hip Abduction
    Push Up Plus
    Nordic Hamstring
    DL Bridge


BOSU – Both Sides Up (this is a piece of equipment)
DL – Double Leg / Double Limb

FR – Foam Roller (or rolled towel)
SL – Single Leg / Single Limb

An ACL injury doesn’t have to be a game changer. The team of experts that make up our In-Season Maintenance Program create a comprehensive personalized injury prevention program specific to each individual’s needs, goals and abilities.
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