ACL prevention exercise program

EXERCISE PROGRAM

Start 6 weeks before season, 3 x per week / 10-15 mins total, performed in gym. Perform prior to workout or before team practice, ideally with a strength coach or trainer providing cues. These exercises can be in addition to whatever workout has been prescribed by your coach or team.

Balance

Single leg BOSU squat
2 sets of 30 seconds

Single leg balance with eyes closed
2 sets of 30 seconds

Hip Abduction capacity

Side planks
2 sets of 30 seconds

Strength

Russian leans
2 sets of 10 reps

Calf raises
2 sets of 10 reps

Walking lunges
2 sets of 10 reps

Lateral lunges
2 sets of 10 reps