This ACL Injury Prevention Program is designed to be used in field sports like soccer, football, rugby, lacrosse, etc. The program is designed in 3 distinct phases. Phase I: Dynamic Warm UpPhase II: Foundational Strengthening (Hip/core)Phase III: Movement Coordination/Plyometrics/CuttingPhase 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
