ACL Injury Prevention - Court Version

This ACL Injury Prevention Program is designed to be used in court sports like basketball, volleyball, handball, etc.

 

The program is designed in 3 distinct phases. 

 

Phase I: Dynamic Warm Up

Phase II: Foundational Strengthening (Hip/core)

Phase III: Movement Coordination/Plyometrics/Cutting

 

Phase I Setup:

• 2 rows of 6 parallel cones, spaced 6 feet apart
• Players are split into two lines
• Two players at a time start the warm up at the starting cones
• Players perform the A exercises inside of th cones
• After the last cone, players turn around and perform the B exercises, outside of the cones. 
• Each exercise is repeated twice before moving on (video just shows it once)

 

Phase II Setup:

• Perform 1 round of each exercise in a given tier
• Then repeat (total of 2 rounds)

 

Phase III Setup:

• Landings/change of direction/reactionary drills: 2 exercises per tier; 3 tiers