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. Before/After Practice: 3 Times Per Week 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.