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) 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) 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 Lung Matrix SL Bridge Romanian Deadlift (RDL) w/Dumbbells Standing 3-Way Straight Leg Raise w/Bands PHASE III (WEEKS 6-8) 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 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.