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Sports Injury Prevention Program

Pre-Season Workout 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

Our ACL Injury Prevention Pre-Season Workout Program is a partnership between St. Elizabeth Healthcare, St. Elizabeth Physicians and OrthoCincy Orthopaedics & Sports Medicine. The program helps prepare athletes for successful in-season performance and works to reduce ACL injuries. Our efforts focus on strength training and conditioning to improve balance, coordination and performance. During pre-season training, we teach landing skills and the proper way to execute direction changes. These are critical skills that are needed to improve an athlete’s agility and reduce the risk of injury during play.

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

PHASE I (WEEKS 1-2)

Phase I - 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
    PLAY ALL

    SL Balance Ball Toss  SL Balance - Lower Extremity Clocks DL Squat BOSU/FR
    (or unstable surface) 
    Jump Training/ Landing Stabilization
    PLAY ALL

    DL Drop Land/Box Drop SL Box Drop  DL Lateral Line Hop
    90 Degree DL Jumps
    Plyometrics
    PLAY ALL

    Broad Jump  Alternating Step/Box Taps Plyo Tuck Jump
    SL Forward/Back Line Hop
    Strengthening
    PLAY ALL

    Full Plank
    Modified Side Plank w/Clam
    Squats
    Bilateral Calf Raises
    Forward Lunge
    Lateral Lunge
    DL Bridge
    SL Romanian Deadlift (RDL)
    Standing 3-Way Straight Leg Raise

PHASE II (WEEKS 3-5)

Phase II - 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
    PLAY ALL

    SL Balance FR -
    Forward

    SL Balance FR -
    Lateral
     
    SL Balance -
    Lower Extremity Clocks - FR
    SL Pistol Squat
    Jump Training /
    Landing
    Stabilization 
    PLAY ALL

    DL Drop Jump
    SL Drop Land
    SL Box Drop -
    Lateral Hop (Opposite Side)
     
    SL Lateral Line Hop 
    90 Degree DL to SL Hops
    Plyometrics
    PLAY ALL

    SL Bounding Jumping Lunges Repeated Tuck Jump
    SL Step/Box Jump 
    Strengthening
    PLAY ALL

    Standard Plank
    Modified Side Plank
    w/Hip Abduction

    Push Up
    Squats w/Dumbbells
    SL Calf Raises
    Lunge Matrix
    SL Bridge
    Romanian Deadlift (RDL) w/Dumbbells
    Standing 3-Way Straight Leg
    Raise w/Bands

PHASE III (WEEKS 6-8)

Phase III - 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

    PLAY ALL

    SL Balance FR -
    Forward
    Ball Toss
    SL Balance FR -
    Lateral Ball Toss
    SL Balance
    Running Man 
    SL Pistol Squat
    on BOSU/FR
    Jump Training /
    Landing
    Stabilization 

    PLAY ALL

    SL Box Drop
    - Lateral Hop (Same Side)
    SL Drop Jump +
    SL Hop
    SL Skaters
    90 Degree SL Hops
    Plyometrics
    PLAY ALL

    SL Zig Zag Bounding
    180 Jump Lunges
    Lateral Tuck Jump (Hurdle) 
    SL Repeated Vertical Hop Plyo
    Strengthening 
    PLAY ALL

    Standard Plank
    w/Alternating
    Hip Abduction


    Side Plank
    Modified Side Plank
    w/Alternating
    Hip Abduction &
    Resistance

    Push Up Plus
    Calf Raises w/Dumbbells
    Lunge Matrix w/Dumbbells
    SL Bridge w/Resistance
    Band Walks with Abdominals 

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

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

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