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
Balance
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