WHAT IS ACL INJURY PREVENTION TRAINING?
We offer the first and only training program scientifically proven to decrease ACL injuries in female athletes. The Jump/Plyometrics training component has three two-week phases. Each two-week phase has a different training focus and exercises change correspondingly. Although this jumping-based training may seem straightforward, a careful inspection assists in properly monitoring each athlete. It is important to monitor each athlete to promote a strong foundation and to ensure safety. The goal is quiet, controlled landings—loud or out-of-control landings require immediate correction.
WHAT TO EXPECT: TRAINING PROGRAM STRUCTURE
PHASE 1: TECHNIQUE DEVELOPMENT (WEEKS 1 AND 2)
Athletes develop proper form and technique for each jump. Six basic techniques are stressed:
- Upright posture, neutral body alignment and body/trunk control throughout each exercise or jump
- Taking off and landing without excessive side-to-side or forward-backward movement of the lower body
- Soft landings through the entire foot
- Initiate from a neutral position with flexed knees
- End jumps with exaggerated, deep hip and knee flexion
- Preparation for the next jump by holding position in countermovement
Jumps in Phase 1
Barrier Jumps (side to side)
Barrier Jump (forward/backward)
Bounding in place
Phase 2: Fundamentals (Weeks 3 and 4)
In this phase, the training focus is concentrated on transitioning the use of proper technique in double-foot maneuvers to single-leg hops. The emphasis remains on performing each jump or hop with excellent form, with carryover jumps being performed for longer duration. New, more difficult transitional jumps and hops are introduced to build on skills mastered in the first two weeks. The focus remains on well-performed, quality drills.
Jumps in Phase 2
Jump, Jump, Jump, Vertical
Barrier Jumps (S/S)
Barrier Jumps (F/B)
Single Leg Hop
Bounding for distance
Phase 3: Performance (Weeks 5 and 6)
The final phase of Jump/Plyometrics training is designed to enhance the basic skill and muscle control learned in the first four weeks. Although the athlete will continue to do Wall Jumps and Squat Jumps, the duration for theses jumps decreases. This encourages performance of these jumps more quickly. The goal is to do the same number of repetitions as in the prior time frame. The Mattress Jumps use a mattress or folded mat. The Jump Up, Down, 180⁰, and Vertical Jump requires the use of a 6-8” box or step.
Jumps in Phase 3
Jump Up, Down, 180⁰, Vertical
Mattress Jumps (S/S)
Mattress Jumps (F/B)
Hop, Hop, Hop Stick
Jump into bounding