8 Week ACL Injury Reduction Program For Basketball Players

8-Week
ACL Injury
Reduction
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8-WEE
EK ACL INJUR
RY REDUCTION
N PROGRAM FOR BASKET
TBALL PLAYE
ERS
Inttroduction
Pictu
ure this: a star basketball player stea
als the ball from
f
the opp
posing team and sprints down the co
ourt on a fas
st
brea
ak. As she la
ands from ma
aking the lay
y-up, she falls to the gro
ound and gra
abs her knee
e. A trip to th
he
emergency room
m reveals a torn
t
Anteriorr Cruciate Lig
gament (AC
CL).
male athletes tear their ACLs 4-8 tim
mes more ofte
en than theirr male countterparts. The
e cost of surrgical
Fem
reconstruction and rehabilita
ation can exc
ceed $25,00
00. The high est incidencce of ACL injjuries is in fe
emales 15 to
o
o participate
e in sports which require a lot of jum ping, quick cchange of diirection and pivoting
25 years old who
early 70% of ACL injuries
s are "non-c
contact" injurries like the o
one describe
ed above.
(basketball!). Ne
he knee and stabilizes th

he joint by prreventing the
e shinbone ((tibia) from ssliding
The ACL is locatted inside th
h the thighbo
one (femur). A hard twistt or excessivve pressure on the ACL can tear it, sso that the
forward beneath
e gives out and
a can no lo
onger suppo
ort the body. Unless an i njured ACL is accurately diagnosed
d and
knee
treatted, the cush
hioning cartilage (the me
enisci) in the
e knee could
d be seriously damaged. Without thiss cushion,
the tthighbone an
nd the shinbone would rub against each
e
other, l eading to further damag
ge.
Wha
at causes a torn ACL? The cause of
o most ACL
L tears is a ssudden, abru
upt change in
n force to the knee. This
s
can occur during
g an unexpected cutting move or wh
hen landing ffrom a jump. Recent eviidence demo
onstrates
that most of thes
se injuries arre non-conta
act and do not involve a collision witth another player. There
e are two
n non-contac
ct mechanism
ms that have
e been identtified: plantin
ng & cutting and straightt knee landin
ng.
main
Wha
at are the sy
ymptoms off a torn ACL
L? Typically, the knee g ives out, and
d the athlete
e hears a po
op and
colla
apses in sign
nificant pain. Most athlettes with an ACL
A
tear can
nnot resume
e play and m
must be helpe
ed off the
courrt. The knee usually swe
ells very quic
ckly.
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8-WEEK ACL INJURY REDUCTION PROGRAM FOR BASKETBALL PLAYERS
In order for us to develop an injury prevention program, it is necessary for us to understand why females are
more likely to injure their ACL. Many factors have been proposed including an increased laxity during phases
of the menstrual cycle, a wider pelvis and larger "Q" angle, greater hip varus, knee valgus and foot pronation.
Obviously, these are structural and genetic issues and can't be addressed through training, however some
other factors have been observed that are addressable. These include a smaller hamstring to quadriceps
strength ratio, poor recruitment of the hamstrings during landing, inappropriate jumping mechanics and weak
hip abductors. Males demonstrate relatively higher use of the hamstring musculature in landing from a jump,
which protects the ACL.
This program shares numerous exercises, drills, and concepts on how to train female athletes and implement a
sound ACL injury prevention program. While this program was specifically designed for basketball players,
these exercises and concepts can be used effectively to help female athletes of any sport.
Please note: This is actually an ACL injury reduction program it isnt possible to prevent ACL injuries (or
any injury for that matter). But proper, consistent training can reduce the occurrence!
About 95% of a female players comprehensive year-round training program should be no different than a
males program. They should use the same philosophy, drill & exercise selection, and overall guidelines:
Safe:
Perfect exercise technique prior to utilizing additional resistance when strength training.
Use proper footwork and stay in a low, athletic stance when doing plyometric and agility drills.
Perform every strength training movement in a controlled fashion.
Work within an appropriate repetition range (8-15 reps each set for most high school age players) when
strength training and appropriate volume of drills when doing plyometric and agility drills.
Time Efficient:
Use a limited number of sets and exercises each workout (brief yet intense workouts).
Minimize rest intervals.
Productive:
Strength train the entire body equally (include all muscle groups) to ensure muscle balance (special
focus on ankle / knee / hip).
Strength train at a high level of intensity (as close to muscular fatigue as possible).
Utilize a predetermined method of progression.
Perform all quickness, agility, and conditioning drills at game speed on game specific surfaces.
One of the keys to the success of this ACL injury prevention program is the ability to teach jumping and landing
mechanics. Players need to learn to land with their weight distributed along the power pads of their feet. They
should not land on their toes or on their heels. They should absorb the impact in their ankles, knees, and hips.
An easy way to teach this is to practice landing barefoot on a soft surface. Use a verbal cue of a "quiet
landing". A quality prevention program should also seek to:
Enhance balance
Body / joint awareness
Movement technique
Muscle strength (specifically in the hamstrings & glutes)
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Coaching Points:
Plyometrics:
Avoid knocked kneed position in both jumping and landing.

Land with chest over knees over feet to improve balance and stability.
Absorb impact with ankles, knees, and hips (quiet landing, no bouncing).
Land toe to heel (but not tip-toed) and quickly distribute weight to the entire foot.
Footwork:
Plant using each foot & ankle equally.

Plant at 90 degrees (perpendicular to the direction you were running, T-step).
Use shorter, choppy steps when decelerating and closing out.
Keep around should width apart and hips low.
NOTE: The warm-up and strength portion of the workout may be performed without shoes. This will help
develop a better sense of balance as well as strengthen the small intrinsic muscles of the foot and ankle.
Agility Training:
Start each drill in an athletic stance.
Stay low and use the T-step for each transition.
Perform each drill as quickly as possible, but always use correct footwork.
Athletic Stance: Assume a balanced position with your hips and knees slightly bent and your chest over
knees over feet. Your weight should be evenly distributed over the power pads of your feet (you should be
able to slide a piece of paper under your heels but you are not up on your toes). Your hands should be in
a ready position. In this stance you should be able to move in any direction and perform any athletic
movement.
T-Step: A T-Step is the ideal way to safely and efficiently put on the brakes to plant and cut. Prior to
planting and cutting, you want to quickly turn your hips and plant your outside foot perpendicular (90
degrees) to the direction you were going. For example, if running a sprint from the baseline to mid-court
and back to the baseline, you would want to plant with your foot parallel to the mid-court line (thus
perpendicular to the direction you will be running). This foot position will provide a strong braking
mechanism for the knee as well as be the best position for a strong transition into the desired direction. It
is important to keep your center of gravity low during each transition.
Deceleration: at the end of each sprint, you want to come to a complete stop in an athletic stance. The
key is to stay low, take shorter steps as you approach your stop, be under control, and finish in an athletic
stance.
Strength Training:
Use iso-lateral exercises when possible (one leg at a time).
Control the eccentric (negative, lowering) part of the lift.
Maintain proper alignment and form.
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Rest
Unless otherwise noted, we recommend you rest as long as you feel necessary in between each set and
exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape,
you will be able to reduce your rest to 30-45 seconds. Ideally your rest intervals will continue to get shorter as
the program progresses. This metabolic conditioning will help you on the court!
Workout Schedule
This 8-week program was designed to be flexible in regards to scheduling the weekly workouts as we know
everyones situation is slightly different. It is to be performed twice a week (there is a Day 1 and Day 2
workout) on non-consecutive days. It can be performed before or after skill workouts or practice.
Important: many of the exercises within the exercise program have abbreviated descriptions. Below is the key
for each of the abbreviations.
KEY:
DB = Dumbbell
SB = Stability Ball
MB = Medicine Ball
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Workout: Month 1 - Week 1 - Day 1

Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
Agility / Speed
Sets / Duration
Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges,
Overhead Forward Lunge, Horizontal Leg Swings
Jog / backpedal with overhead reach
Jog / backpedal with lateral reach
Jog / backpedal run with twisting reach
Deceleration Runs
(the walk back is the rest period)
Perform 6 sprints: 2 reps at 50% of max

speed and 4 reps at 75% of max speed
Zigzag Agility
5 Cone Forward Sprints x 4 reps
Low Box Landings
2 sets of 6 reps
Low Hurdle 2 Foot Jumps (stick landing)
2 sets of 5 reps
Bodyweight Squats
1 set of 10 reps
One Leg Balance and Reach (each leg)
1 set of 10 reps
DB Squats
2 sets of 8-10 reps
SB Leg Curl
2 sets of 8-10 reps
DB Lateral Lunges (each leg)
1 set of 8-10 reps
Band X-Walks (each direction)
2 sets of 10 steps
Plyometrics
Pre-hab
(no shoes)
Strength
Training
One Leg Weighted Dorsiflexion (each leg) 2 sets of 12-15 reps

Low Back Extension
1 set of 10-15 reps
Cable Twists (each direction)
2 sets of 8 reps
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch,
Over the Fence, Low Lunges
Slide with overhead reach
Slide with lateral reach
Slide with twisting reach
Deceleration Runs
Agility / Speed
Pre-hab
(no shoes)
Strength
Training
Perform 6 sprints, 2 at 50% speed and 4

at 75% speed
4-Corner Agility with hand taps (45

seconds rest) (1st rep = left hand tap, 2nd Perform 4 reps
rep = right hand tap)
Low Box Landings
Plyometrics
Sets / Duration
2 sets of 6 reps
1 set of 5 reps
Low Box Single Leg Jumps (stick landing)
Forward Jump
(each leg / each direction)
Lateral Jump (left)
Lateral Jump (right)
Glute Bridge
1 set of 10 reps
Fire Hydrants (each leg)
1 set of 10 reps
3-Spot Balance and Reach

(each spot / each leg)
2 sets of 3 reps
Front Bridge
1 set of 30 seconds
Side Bridge (each side)
1 set of 30 seconds
DB Reverse Lunges (each leg)
2 sets of 8 reps
Single Leg DB RDL (each leg)
2 sets of 8 reps
Hip Circuit (perform each of 3 moves)
2 sets of 30 seconds
Wall Dorsiflexion
2 sets of 20 reps
Single Leg DB Calf Raises (each leg)
1 set of 15 reps
MB Slams
2 sets of 10 reps
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
Agility / Speed
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration
Overhead Forward Lunges, Horizontal Leg Swings
Carioca with overhead reach
Carioca with lateral reach
Carioca with twisting reach
Deceleration Runs (the walk back is the
rest period)
Perform 8 sprints, 2 at 50% speed, 4 at

75% speed, 2 at 90% speed
Zigzag Agility (the walk back is the rest

period)
5 Cone Forward Sprints x 6 reps
Low Box Landings
2 sets of 6 reps
Low Hurdle Two Foot Jumps (stick

landing)
3 sets of 5 reps
Bodyweight Squats
1 set of 10 reps
1 set of 10 reps
DB Squats
3 sets of 6-8 reps
SB Leg Curl
2 sets of 8-10 reps
2 sets of 8-10 reps
2 sets of 10 steps

Low Back Extension
2 sets of 10-15 reps
2 sets of 8 reps
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
rest period)
Agility / Speed
Pre-hab
(no shoes)
Strength
Training

4-Corner Agility with hand taps (45

seconds rest) (1st rep = left hand tap, 2nd perform 6 reps
rep = right hand tap)
Low Box Landings
Plyometrics
Sets / Duration
2 sets of 6 reps
2 sets of 5 reps
Low Box Single Leg Jumps (stick landing)
Forward Jump
Lateral Jump (left)
Glute bridge
1 set of 10 reps
1 set of 10 reps
3-Spot Balance and Reach (each spot /

each leg)
2 sets of 3 reps
Front Bridge
1 set of 30 seconds
1 set of 30 seconds
3 sets of 8 reps
3 sets of 8 reps
Wall Dorsiflexion
2 sets of 20 reps
2 sets of 12 reps
MB Slams
2 sets of 12 reps
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
rest period)
Agility / Speed
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration
Zigzag Agility (the walk back is the rest

period)

Forward Sprint x 2 reps
Alternate Sprint / Backpedal x 2
reps
Alternate Sprint / Slide x 2 reps
Low Box Landings
2 sets of 6 reps
Low Hurdle Two Foot Continuous Jumps
2 sets of 5 reps
Low Hurdle Two Foot Lateral Jumps (8

each side)
2 sets of 16 jumps
Bodyweight Squats
1 set of 10 reps
1 set of 10 reps
DB Squats
3 sets of 4-6 reps
SB Leg Curl
3 sets of 6-8 reps
2 sets of 6 reps
2 sets of 12 steps

Low Back Extension
2 sets of 8-10 reps
2 sets of 10 reps
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
rest period)
Agility / Speed
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration
M-Drill (rest for 30 seconds in between

each rep)

Perform 6 reps (3 reps starting
from left side / 3 reps starting from
right side)
Perform a deceleration stop at the
end of each repetition
Low Box Landings
2 sets of 6 reps
Low Hurdle Single Leg Jumps (stick

landing)
2 sets of 5 reps
Forward Jump
Lateral Jump (left)
Glute bridge
1 set of 10 reps
1 set of 10 reps

each leg)
2 sets of 3 reps
Front Bridge
1 set of 45 seconds
1 set of 45 seconds
3 sets of 6 reps
3 sets of 8 reps
Wall Dorsiflexion
3 sets of 20 reps
2 sets of 15 reps
MB Slams
3 sets of 10 reps
10
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
rest period)
Agility / Speed
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration
Zigzag Agility (5 cones) (the walk back is

the rest period)

Forward Sprint x 4 reps
reps
Low Box Landings
2 sets of 6 reps
Low Hurdle Two Foot Continuous Jumps
3 sets of 5 reps
Low Hurdle Two Foot Lateral Jumps (10

each side)
2 sets of 20 jumps
Bodyweight Squats
1 set of 10 reps
1 set of 10 reps
DB Squats
2 sets of 8-10 reps
SB Leg Curl
2 sets of 8-10 reps
1 set of 8-10 reps
2 sets of 10 steps

Low Back Extension
1 set of 10-15 reps
2 sets of 8 reps
11
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
rest period)
Agility / Speed
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration
M-Drill (Rest for 30 Seconds in between

each Rep)

Perform 2 sets of 4 reps (2 reps
starting from left side / 2 reps
starting from right side)
Perform a deceleration stop at the
end of each repetition
Low Box Landings
2 sets of 6 reps
Low Hurdle Single Leg Jumps (stick

landing)
2 sets of 5 reps
Forward Jump
Lateral Jump (left)
Glute Bridge
1 set of 10 reps
1 set of 10 reps

each leg)
2 sets of 3 reps
Front Bridge
1 set of 45 seconds
1 set of 45 seconds
2 sets of 8 reps
2 sets of 8 reps
Wall Dorsiflexion
2 sets of 20 reps
1 set of 10-12 reps
MB Slams
2 sets of 10 reps
12
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
Up and back deceleration runs (10 yards)
(rest 20 seconds in between reps)
Agility / Speed

the rest period)
Medium Box Landings
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration

at 90% speed
Forward Sprints x 3 reps
Alternate Sprint / Carioca x 3 reps
2 sets of 6 reps
Single Leg Forward Bounds (stick landing)

2 sets of 6 reps
(each leg)
Single Leg Lateral Bounds (stick landing)
(each leg)
2 sets of 6 reps
Bodyweight Squats: normal, staggered

(left & right), narrow, wide (each stance)
1 set of 5 reps
1 set of 10 reps
DB 3-Way Lunge Matrix (each direction)
2 sets of 5 reps
SB Leg Curl
DB Lateral Step-ups (each leg)
1 set of 10-12 reps
2 sets of 10 reps
Low Back Extension with Overhead Arm

Extension
1 set of 10 reps
Cable Press Outs (each direction)
1 set of 10 reps
Wall Dorsiflexion
2 sets of 20 reps
13
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
Agility / Speed
Sets / Duration
4-Corner Agility with foot taps (30 seconds

rest) (1st rep = left foot tap, 2nd rep = right
hand tap)
Medium Box Landings
Perform 6 sprints
reps
2 sets of 6 reps
Low Hurdle Two Foot 90 Degree Jumps

Plyometrics
Pre-hab
(no shoes)
Strength
Training
NOTE: Stick the landing on the 1st set

and do continuous Jumps on the 2nd and
3rd sets
3 sets of 5 reps
Glute Bridge
1 set of 10 reps
1 set of 10 reps
3-Spot Balance and Reach (hold a

Medicine Ball) (each spot / each leg)
2 sets of 3 reps
Push-Up Core Series (perform each of 3

moves) (each arm)
1 set of 5 reps
DB Sumo Squats
2 sets of 8-10 reps
2 sets of 8 reps
Single Leg Squats (touch bench) (each

leg)
1 set of 8 reps
MB Side Slams (each side)
2 set of 8 reps
Lateral Lunges with Paper Plate (each

leg)
1 set of 8 reps
Plate Hip Abduction (each leg)
2 sets of 8 reps
1 set of 12-15 reps
14
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
Agility / Speed

the rest period)
Medium Box Landings
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration

at 90% speed
2 sets of 6 reps

2 sets of 8 reps
(each leg)
(each leg)
2 sets of 8 reps

1 set of 5 reps
1 set of 10 reps
3 sets of 5 reps
SB Leg Curl
2 sets of 8 reps
2 sets of 12 reps

Extension
2 sets of 8 reps
2 sets of 8 reps
Wall Dorsiflexion
2 sets of 20 reps
15
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)
Agility / Speed
Sets / Duration

foot tap)
Medium Box Landings

at 90% speed
reps
2 sets of 6 reps

Plyometrics
Pre-hab
(no shoes)
Strength
Training
NOTE: Stick the landing on the 1st set

and do continuous Jumps on the 2nd and
3rd sets
3 sets of 5 reps
Glute Bridge
1 set of 10 reps
1 set of 10 reps

Medicine Ball)
2 sets of 3 reps
Push-Up Core Series (perform each of 3

moves) (each arm)
1 set of 5 reps
DB Sumo Squats
3 sets of 6-8 reps
Single leg DB RDL (each leg)
3 sets of 8 reps
Single Leg Squats (touch bench) (each

leg)
2 sets of 6 reps
2 set of 10 reps

leg)
2 sets of 8 reps
2 sets of 10 reps
1 set of 12-15 reps
16
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)

Jog / backpedal with twisting reach

Agility / Speed

the rest period)
Medium Box Landings
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration

at 90% speed

Sprint and Circle x 3 reps
2 sets of 6 reps

2 sets of 8 reps
(each leg)
(each leg)
2 sets of 8 reps

1 set of 5 reps
1 set of 10 reps
3 sets of 5 reps
SB Leg Curl
2 sets of 10 reps
2 sets of 15 reps

Extension
2 sets of 10 reps
2 sets of 10 reps
One Leg Weighted Dorsiflexion (each leg) 2 sets of 15 reps
17
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)


Agility / Speed
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration

foot tap)

at 90% speed
reps
Medium Box Landings
2 sets of 6 reps

(stick landing)
2 sets of 5 reps
Glute bridge
1 set of 10 reps
1 set of 10 reps

Medicine Ball) (each spot / each leg)
2 sets of 3 reps
Push-Up Core Series (3 moves)

(each arm for each move)
1 set of 5 reps
DB Sumo Squats
3 sets of 4-6 reps and 1 set of 12 reps
3 sets of 8 reps
Single Leg Squats (touch bench)

(each leg)
3 sets of 6 reps
2 sets of 12 reps

leg)
2 sets of 10 reps
2 sets of 12 reps
1 set of 12-15 reps
18
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)


Agility / Speed

the rest period)
Medium Box Landings
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration

at 90% speed

Sprint and Circle x 3 reps
2 sets of 6 reps

2 sets of 8 reps
(each leg)
(each leg)
2 sets of 8 reps

(left & right), narrow, wide
(each stance)
1 set of 5 reps
1 Leg Balance and Reach (each leg)
1 set of 10 reps
DB 3-Way Lunge Matrix

(each direction)
3 sets of 5 reps
SB Leg Curl
2 sets of 10 reps
2 sets of 15 steps

Extension
2 sets of 10 reps
2 sets of 10 reps
One Leg Weighted Dorsiflexion (each

leg)
2 sets of 15 reps
19
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Activity
Dynamic
Flexibility
Movement
Series
(with basketball)


Agility / Speed
Plyometrics
Pre-hab
(no shoes)
Strength
Training
Sets / Duration
4-Corner Agility with foot taps (30

seconds rest) (1st rep = left foot
tap, 2nd rep = right foot tap)

at 90% speed
reps
Medium Box Landings
2 sets of 6 reps

(stick landing)
2 sets of 6 reps
Glute bridge
1 set of 10 reps
1 set of 10 reps
3-Spot Balance and Reach

(hold a Medicine Ball)
(each spot / each leg)
2 sets of 3 reps
Push-Up Core Series (3 moves)

(each arm for each move)
1 set of 5 reps
DB Sumo Squats
2 sets of 8-10 reps
2 sets of 8 reps
Single Leg Squats (touch bench)

(each leg)
1 set of 6 reps
2 sets of 8 reps
Lateral Lunges with paper plate (each leg) 1 set of 8 reps

1 set of 8 reps
1 set of 12-15 reps
20
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21
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8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Activity Descriptionns (Ordered Alphabetically)

3-Spot Ba
alance and Reach
Visu
ually find 3 different
d
sp
pots on the ground in front of you:: #1 is to th
he left of yo
our balance
ed foot; #2
is directly in fro
ont of you; and
a #3 is to
o the right of
o your balanced foot. Balance on
n one leg w
while
keep
ping only a slight bend
d in the kne
ee. Reach both
b
handss towards th
he ground touching in each
desiignated spo
ot. Return to the standing positio
on in betwe
een touching each num
mbered area.
22
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8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
DB 3-Way
3
Lunge Matrix (Forward
(
/ Lateral / 1
135 Degree
e)
1
1. Forward
d Lunge: As
ssume an athletic
a
stan
nce. Take a big step fo
orward and
d keep yourr ankles,
knees, hips,
h
and sh
houlders fac
cing forwarrd. Keep yo
our front low
wer leg perp
pendicular tto the
ground. Drop yourr back knee
e close to th
he ground a
and push yo
our body ba
ack to the sstart.
2
2. Lateral Lunge:
L
Assume an ath
hletic stance
e. While ke
eeping yourr ankles, kn
nees, hips a
and
shoulders pointing straight ahead, step la
aterally and
d lower you
ur outside hip towards the ground
(keeping
g the oppos
sing leg stra
aight). Pus
sh back up tto the startiing position
n. Upon th
he descend,,
focus on
n driving your hips bac
ck and keep
ping the hee
el flat. Be ssure to maiintain good posture
and bala
ance throug
ghout the ex
xercise.
3
3. 135 Deg
gree Lunge: Assume an
a athletic stance. Wh
hile keeping
g your ankle
es, knees, hips and
shoulders pointing straight ahead, Take a diagonal step back b
behind your body (app
proximately
y
135 deg
grees from the
t starting point) while keeping yyour station
nary foot facing forwarrd and
securely
y on the gro
ound. Pointt your otherr foot in the
e direction yyou are lung
ging. Be su
ure to
maintain
n good postture and ba
alance throu
ughout the exercise.
23
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
4-C
Corner Agility With F
Foot Taps
Set up 4 cones
s in the shape of a box
x with a 5th cone in the
e middle off the box (ea
ach of the 4 cones
shou
uld be 5 yards apart). Start strad
ddling the middle
m
cone
e. Quickly ssprint to anyy corner of the box,
toucch with yourr foot, and then
t
sprint back to the
e middle. C
Continue ass quickly as possible until you
have
e touched every
e
outsid
de cone. Pe
erforming a cone tap w
with your fo
oot will force
e you to lea
arn to
stab
bilize your body
b
on one
e leg in an athletic
a
stan
nce and strrengthen yo
our change of direction
n.
4-C
Corner Agility With H
Hand Taps
(Se
ee images for foot taps above)
Set up 4 cones
ach of the 4 cones
shou
uld be 5 yards apart). Start strad
ddling the middle
m
cone
e. Quickly ssprint to anyy corner of the box,
toucch with yourr hand, and
d then sprint back to th
he middle. Continue a
as quickly a
as possible until you
have
e touched every
e
outsid
de cone.
24
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Ban
nd X-Walk
Stan
nd on a ban
nd/tube with
h both feet. Cross the
e band into an X and pull the ba
and up towa
ards your
waisst. Draw yo
our shoulde
er blades ba
ack and kee
ep your che
est up. Witth your toess pointing straight
ahea
ad, step latterally again
nst the resis
stance of th
he band. B
Be sure to kkeep at leasst 6 inches of
sepa
aration betw
ween each step.
25
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Bodyw
weight Squ
uats
Drop
p your hips toward the
e ground in a squatting
g position. L
Lower yoursself until yo
our thighs a
are parallel
to th
he ground, then
t
push back
b
up to the
t start. Keep
K
the he
eels flat and
d be sure to
o maintain g
good upperr
bodyy posture.
Cha
anges in sta
ance: Norm
mal stance is with feet about shou
ulder width apart. Wid
de Stance iss with feet
wide
er than shoulder width apart. Sta
aggered sta
ance is with the feet sh
houlder width apart but one foot
is up
p and the other foot slightly behin
nd the otherr. The front foot heel sshould be in line with the back
foots toe.
26
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Cable
e Press-Ou
ut
Set up a cable handle so that it is ap

pproximately
y at chest h
height. Brin
ng the hand
dle in front o
of your
chesst and stabilize your to
orso in an athletic
a
posiition. While
e holding th
he handle w
with both ha
ands, press
the ccable out in
n front of yo
our chest. It
I is importa
ant to mainttain a stron
ng athletic sstance and your
shou
ulders facin
ng forward during
d
this exercise.
Ca
able Twist
Set up a cable so that it is

s approxima
ately at che
est height. G
Grab the atttachment w
with both ha
ands and
walkk out until you
y have tension when
n your arms
s are fully e
extended. A
Assume an athletic sta
ance and
keep
p a slight be
end in yourr elbows. In
n a twisting motion, rottate your co
ore and movve your han
nds across
yourr body keep
ping your arrms extend
ded. Your head
h
and sh
houlders sh
hould stay ssquare with
h your
hand
ds. Return to the start and repeat.
27
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Cross
sover Lung
ges
Lung
ge forward and across
s your body
y approxima
ately 45 deg
grees from your origin
nal stance. Try to
keep
p both feet facing forw
ward during the exercis
se. Push ba
ack to the sstarting possition and re
epeat on
the o
other leg.
Decele
eration Ru
uns
Starrt by standin
ng on the baseline.
b
Quickly
Q
run to
t the free tthrow line b
bringing you
urself to a ccomplete
stop
p in athletic stance. Be
e sure that you are balanced upo
on your stop
p. Walk ba
ack to the sttart then
repe
eat the drill.
28
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
DB La
ateral Lung
ges
Stan
nd with a du
umbbell in each
e
hand. While kee
eping your a
ankles, kne
ees, hips an
nd shoulderrs pointing
straiight ahead, step latera
ally and low
wer your outtside hip tow
wards the g
ground (kee
eping the o
opposing
leg sstraight). Push
P
back up
u to the sta
arting position and rep
peat on the opposite le
eg. Upon tthe
desccent, focus on driving your hips back
b
and ke
eeping the h
heel flat. B
Be sure to m
maintain goo
od posture
and balance throughout th
he exercise
e.
DB Latteral Step-U
Ups
Stan
nd to the sid
de of a box
x or bench while
w
holdin
ng two dum bbells by yyour sides. S
Step up on to a box orr
bencch, driving your oppos
site knee up
p at the top of the movvement. Re
eturn to the
e starting po
osition and
repe
eat for the prescribed
p
number
n
of repetitions.
r
Choose a box that iss around kn
nee height.
29
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
DB Rev
verse Lung
ges
Stan
nd with a du
umbbell in each
e
hand. Drop one leg back in
nto a lunge position brringing yourr back knee
e
close to the gro
ound. Keep
p your ankle
es, knees, hips, and sshoulders fa
acing forwa
ard. Be sure
e to keep
the kknee of you
ur front leg directly ove
er your hee
el. Push back up to the
e starting p
position and
d alternate
legss.
DB
B Squats
Stan
nd with a du
umbbell in each
e
hand. Drop yourr hips toward the ground in a squ
uatting position. Lowerr
yourrself until yo
our thighs are
a parallel to the grou
und, then pu
ush back up to the sta
art. Keep th
he heels
flat a
and be sure
e to maintain good upp
per body po
osture.
30
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
DB Sumo Squa
ats
Set up 2 small boxes or aerobic step

ps (approxim
mately 4-6 iinches high
h). Stand w
with one foo
ot on each
box.. With yourr arms straight, hold th
he top part of
o a dumbb
bell and squ
uat down un
ntil your thig
ghs are
para
allel to the floor.
f
Push your hips back
b
and ke
eep your ch
hest up. Yo
our weight should be o
on your
heells. Push ba
ack up to the
e start and repeat for the
t prescrib
bed amoun
nt of repetitions. NOTE
E: you may
y
need
d to raise or
o lower the boxes dep
pending on your heightt, arm lengtth, and flexxibility.
Fire
e Hydrants
s
Assu
ume a knee
eling positio
on on all fou
urs (knees and hands ). Lift your right knee out to the sside of yourr
bodyy as high as you can go
g then retu
urn to the starting posiition. Keep
p your backk flat and yo
our body
still d
during the entire
e
move
ement. Perrform the drill on each leg.
31
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Franke
enstein Ma
arch
While walking forward

f
and
d keeping your
y
right le
eg straight, kick your riight leg up in front of yyou as high
as yyou can and
d try to touc
ch your opp
posite hands finger tip
ps, then repeat with the
e left leg.
Fro
ont Bridge
Bala
ance on botth forearms
s and toes while
w
keeping your bod
dy in a stra
aight line fro
om the head
d to the
heells.
32
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Glu
ute Bridge
Lie fflat on yourr back with your knees

s bent and feet close to your bod
dy. Push th
hrough you
ur heels and
d
raise
e your hips into the airr as high as
s possible. Pause brie
efly then retturn to the sstarting possition.
33
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Hip Circ
cuit (3 mov
ves)
Starrt by lying on
o your side
e, with yourr feet togeth
her, and you
ur ankles, kknees, hipss, and shoulders in a
straiight line.
Leg Raiise: Raise your
y
top leg
g up while pointing
p
you
ur toes towa
ards the ground. Retu
urn back to
the startt.
Knee Tu
uck: Pull yo
our top knee towards your
y
chest a
and back to
o the start.
Combo: Alternate leg raises and
a knee tu
ucks.
34
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Horizontal Leg Sw
wings
Stan
nd 2 feet off
ff of a sturdy
y wall (arms extended
d, palms on the wall). While keep
ping your bo
ottom foot
as fllat as possiible and perpendicularr to the wall, swing you
ur other leg
g across your body rea
aching in
both
h directions in a sweep
ping motion
n.
In
nchworm
Starrting in push
hup position
n, and keep
ping your le
egs as straight as posssible, walk your feet to
owards
yourr hands unttil you feel a stretch. Maintain
M
go
ood posture
e during the
e entire exercise. Try tto keep
yourr heels dow
wn during ea
ach step to stretch you
ur Achilles. Once you have walkked your fee
et in as far
as p
possible, wa
alk your han
nds back out to the original pushup position
n.
35
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Kn
nee Hugs
While walking forward,

f
hu
ug your right leg into yo
our chest, tthen step and do the ssame thing with your
left lleg (then re
epeat again with your right).
r
Late
eral Lunge
es (With Pa
aper Plate))
Placce your righ

ht foot on a paper plate
e. Keep yo
our bodyweiight on you
ur left foot a
and keep yo
our left leg
com
mpletely perpendicular to the grou
und. Keepin
ng your righ
ht leg straig
ght, slide yo
our right foo
ot laterally
to th
he side. Th
hen slide it back
b
in to th
he starting position an
nd repeat.
36
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Low Ba
ack Extens
sion
Position yourse
elf on a low
w back mach
hine so you
ur legs are ssecure and
d your hips a
are slightly in front of
the p
pad. Keep your ankle
es, knees, hips,
h
and sh
houlders in a straight line. While keeping yo
our
shou
ulder blades back, slow
wly lower yourself
y
tow
wards the grround until you feel a g
good stretcch in your
ham
mstrings. Pu
ush your bo
ody back to
o the starting position.
Lo
ow Back Ex
xtension with
w
Overhe
ead Arm E
Extension
Position yourse
elf on a low
w back mach
hine so thatt your legs are braced
d behind you and your hips are
sligh
htly in front of the pad.. Make surre your anklles, knees, hips, and sshoulders a
are in a stra
aight line.
Keep your shou
ulder blade
es back and
d slowly low
wer yourselff towards th
he ground u
until you fee
el a good
strettch in your hamstrings
s. As you ra
aise your body back to
o the startin
ng position,, slowly raisse your
armss and reach
h straight out above yo
our head. Keep
K
your head in a n
neutral position and be
e sure to
main
ntain good posture thrroughout the entire exe
ercise.
37
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Low Box
B Landin
ngs
Stan
nd on a sho
ort sized box (approxim
mately 6-12
2 inches hig
gh). Step off of the boxx and land in an
athle
etic stance.. Make surre to land c
chest over knees
k
over feet. Let your weigh
ht dissipate over your
entirre foot and land quiettly and sofftly.
38
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Low Box Single

S
Leg Jumps
Stan
nd next to a short sized box (apprroximately 6-12 inchess high). Sta
and in a ba
alanced athletic stance
e
on 1 leg. Jump
p and land on
o the box in the same
e position a
and hold for a one cou
unt to reinfo
orce good
land
ding techniq
que on 1 leg
g. Step dow
wn and rep
peat for the prescribed amount off repetitionss.
Forward
d jumps (pic
ctured abov
ve)
Lateral jumps (pictu
ured below)
39
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Low Hu
urdle Two Foot 180 D
Degree Jum
mps
Set up 5 low hu
urdles in a straight
s
line
e about 3 fe
eet apart (hurdles can be 6-12 incches depen
nding on
leve
el of athlete)). Use a 2 foot take-off and jump
p over each
h hurdle, turrn 180 degrrees in the air, and
land
d in an athle
etic stance. Make sure
e to stick ea
ach landing and hold fo
or a one co
ount. Jump
p over each
hurd
dle in the sa
ame fashion
n until the drill
d is comp
pleted.
Low Hurdle Two Foot 90 D
Degree Jum
mps
Set up 5 low hu
s
line
e about 3 fe
nding on
leve
p over each
h hurdle, turrn 90 degre
ees in the air, and land
d
in an
n athletic sttance. Make sure to sttick each la
anding and hold for a o
one count. Jump overr each
hurd
dle in the sa
ame fashion
n until the drill
d is comp
pleted.
40
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Low Hurdle Two Foot Jumps (C

Continuous
s Jumps)
Set up 5 low hu
s
line
e about 3 fe
nding on
leve
p over each
h hurdle and
d land in an
n athletic sta
ance. Do
not sstick each landing,
l
but instead, im
mmediately
y bound into
o the next ju
ump (spend
d as little tim
me on the
grou
und as poss
sible). Jum
mp over eac
ch hurdle in the same ffashion unttil the drill iss completed
d.
Low Hurd
dle Two Fo
oot Jumps (Stick Lan
nding)
Set up 5 low hu
s
line
e about 3 fe
nding on
leve
p over each
h hurdle and
d land in an
n athletic sta
ance. Make
e
sure
e to stick ea
ach landing and hold fo
or a one co
ount. This iss to reinforcce good lan
nding techn
nique with
each
h jump. Jump over ea
ach hurdle in the same
e fashion un
ntil the drill is complete
ed.
41
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Low Hurdle Tw
wo Foot Latteral Jump
ps
Stan
nd in an ath
hletic stance
e next to on
ne hurdle. Quickly jum
mp laterally back and fforth over th
he hurdle
for the prescrib
bed numberr of repetitio
ons.
Low Hurd
dle Single Leg
L Jumps
s (Stick Landing)
Set up 5 low hu
s
line
e about 3 fe
nding on
leve
p over each
h hurdle and
d land in an
n athletic sta
ance on
the ssame foot. Make sure to stick each landing and hold fo
or a one count. This iss to reinforcce good
land
ding techniq
que with each jump. Jump over each
e
hurdle
e in the sam
me fashion u
until the drill is
com
mpleted.
42
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Low
w Lunges
Step
p forward with
w your right leg into a lunge pos
sition (ankle
es, knees, h
hips, and shoulders sq
quare to
whe
ere you are facing and keeping yo
our torso up
pright). Try and place yyour right e
elbows on the ground
as cclose to you
ur right heell as possible. Bring yo
our feet tog
gether and rrepeat with the left side.
M-Drill
Set up 4 cones
ach of the 4 cones
shou
uld be 5 yards apart). Start in an
n athletic sta
ance at the
e bottom left
ft cone. Sprint through
h the box
follo
owing a patttern that will create the
e letter M.. This drill w
will create vvarying cuttting angless. Make
sure
e to decelerrate and come to a com
mplete stop
p at the end
d of the drilll.
43
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
MB Side
S
Slams
s
Stan
nd with an athletic
a
stan
nce holding
g a medicine
e ball straig
ght overhea
ad. Slam th
he ball towa
ards the
grou
und right ou
utside your left foot. Grrab the med
dicine ball a
and repeat the slam to
o the other side of the
bodyy.
MB
M Slams
Bring the medic

cine ball strraight overh
head and quickly reve
erse directio
ons throwing the ball a
as hard as
posssible toward
ds the grou
und. Be carreful as the ball may q
quickly boun
nce back up
p towards yyour head.
Grab
b the medic
cine ball an
nd repeat.
44
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Medium
m Box Land
dings
Stan
nd on a medium-sized box (appro
oximately 12-18 inchess high). Sttep off of the box and lland in an
athle
etic stance.. Make surre to land c
chest over knees
k
over feet. Let your weigh
ht dissipate over your
entirre foot and land quiettly and sofftly.
45
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Move
ement Serie
es
Thiss series can
n be perform
med over a 10-15 yard
d area and ccan be use
ed with eithe
er a baskettball or a
med
dicine ball. Perform
P
each moveme
ent consecutively untill the entire series is co
omplete.
Run forw
ward and ba
ackward wh
hile raising the medicine ball ove
erhead then
n back to the
e waist
Run forw
ward and ba
ackward wiith a medicine ball ove
erhead and reach laterrally left and right
Run forw
ward and ba
ackward wiith a medicine ball in ffront and tw
wist to each side of the
e body
Slide wh
hile raising the medicin
ne ball overrhead then back to the
e waist
Slide witth a medicine ball overhead and reach laterrally left and
d right
Slide witth a medicine ball in frront and twist to each side of the body
Carioca while raisin
ng the medicine ball overhead the
en back to the waist
Carioca with a med
dicine ball overhead
o
an
nd reach la
aterally left a
and right
Carioca with a med
dicine ball in
n front and twist to eacch side of tthe body
46
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
One
O Leg Ba
alance and
d Reach
Ba
alance on on
ne leg and while keeping only a slight
s
bend in the knee
e, reach bo
oth hands to
owards the
ground,, then return to the sta
anding posittion.
On
ne Leg Weighted Dorrsiflexion
Pla
ace one weight plate (10 lb or 25 lb) on the ground
g
and
d put your h
heel on the edge. Hold
d the other
w
weight plate
e straight up and place
e it on yourr top of yourr shoe (tow
wards your ttoe). Hold o
onto the
weig
ght and low
wer your foo
ot until it tou
uches the ground,
g
then
n drive your toes up as high as yyou can and
d
pause momen
ntarily. Low
wer back to
o the start and repeat.
47
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Over the Fence

e
Faciing laterally
y to the dire
ection you are
a going, ra
aise your riight knee up as high a
as you can a
and rotate
it forrward you as
a if you we
ere trying to
o step over an imagina
ary fence. T
Then do the
e same thin
ng with the
left lleg (alterna
ating each le
eg). Keep your should
ders and to
orso straight ahead
Overhead Forward L
Lunges
Step
p forward and drop into
o a lunge position.
p
At the bottom
m of the lung
ge, extend your arms overhead.
Step
p forward bringing both
h feet togetther and rep
peat on the
e other leg.
48
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Plate Hip
H Abducttion
Assu
ume an ath
hletic stance
e and place
e a 25 lb we
eight plate o
on the grou
und outside
e your left fo
oot. Put
yourr right foot outside
o
and
d to the left of the plate
e. Push the
e weight accross your b
body. Repe
eat on the
othe
er foot and alternate
a
fo
or the presc
cribed amou
unt of repettitions.
49
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Pu
ush-Up Core Series ((3 Moves)
Bala
ance yourse
elf in the top position of
o a push-up (plank po
osition). Yo
our hands sshould be directly
unde
er your sho
oulders and your arms should be fully extend
ded. Your ffeet should be hip widtth apart.
Keep your anklles, knees, hips, and shoulders
s
in
n a straightt line. Altern
nate arms e
each repetittion and
attem
mpt to keep
p your body
y still (minim
mal hip mov
vement) during each e
exercise.
1
1. Hand to
o Shoulderr: Balance on one arm
m, and with the other a
arm, lightly ttouch your opposite
shoulder
2
2. Arm Exttension: Balance
B
on one arm an
nd reach yo
our other arrm straight out in frontt of your
head
3
3. Reach Through:
T
Balance
B
on
n one arm and
a reach u
underneath your body with your o
opposite
arm
50
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Qua
ad Stretch

f
pu
ull your left heel
h
into yo
our backside, then step and do th
he same thing with
yourr right heel (alternating
g each leg).
Sh
hin Grabs

f
gra
ab your ank
kle and kne
ee and pull towards yo
our chest. H
Hold for 2 sseconds
then
n switch leg
gs.
51
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Sid
de Bridge
Bala
ance on one
e forearm and
a both fee
et while kee
eping your body in a sstraight line from the head to the
heells.
Side-to
o-Side Lunges
Step
p laterally to
o your rightt with your right
r
leg and assume a side lunge
e position ((ankles, kne
ees, hips,
and shoulders facing perp
pendicular to
t the directtion you are
e moving and keeping
g your torso
o upright).
Allow
w your bodyweight to shift over your
y
right fo
oot. Bring yyour feet tog
gether and repeat. Ma
ake sure to
o
do b
both sides.
52
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Single Leg
g DB Calf R
Raises
Bala
ance the po
ower pad off your foot on
o an eleva
ated surface
e. While h
holding a du
umbbell in o
one hand,
let yyour heel drrop into a deep stretch
h, then push
h up onto your toes an
nd pause brriefly. Lowe
er your
heell back down
n to the starting positio
on and repe
eat.
Single
e Leg DB R
RDL
Hold
ding two du
umbbells, ba
alance on one
o leg with
h a slight be
end in yourr knee. Initiiate the mo
ovement by
lowe
ering your upper
u
body towards the ground (letting that hip act as a hinge). O
Once the du
umbbells
have
e reached the
t middle of
o your shin
ns, pull your body back up to the starting po
osition. It is important
to m
maintain goo
od upper bo
ody posture
e through th
he entire ra nge of motion. If the m
middle of yo
our shins is
s
too d
deep, then only lower yourself as
s far as you
u are able to
o while maiintaining prroper posture.
53
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Single
S
Leg
g Forward B
Bounds
Usin
ng an over exaggerate
e
ed sprinting motion, bo
ound forwarrd (long striides) trying to cover ass much
dista
ance as pos
ssible with each stride
e. Upon lan
nding quickly repeat w
with the opposite leg. F
Focus on
driviing your knees and toe
es up with each
e
bound
d.
Single Leg
g Lateral B
Bounds
Starrt by balanc
cing in an athletic stance on your left foot. P
Push off of yyour left foo
ot (moving tto the right))
and jump latera
ally as far as
a you can, and land on
o the right foot into a balanced a
athletic posiition.
Focu
us on taking as much horizontal distance
d
as
s possible a
and land in an athletic position. R
Repeat the
drill with your le
eft foot for the
t prescrib
bed amountt of repetitio
ons (then sswitch legs)).
54
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Sin
ngle Leg Sq
quats (touc
ch bench)
Stan
nd next to a standard weight
w
benc
ch and slow
wly lower yo
our body un
ntil you are sitting on tthe bench.
Push through your
y
heels and
a return to
t the starting position
n. While low
wering yourr body it is important
to ke
eep your an
nkles, knee
es, hips, and
d shoulders
s in a straig
ght line.
SB
B Leg Curl
Starrt by lying on
o your back with yourr feet on the
e ball (the b
back of your ankles). R
Raise your hips into
the a
air while ke
eeping yourr legs straig
ght. Slowly pull your h eels in tow
wards your h
hips while kkeeping
yourr hips eleva
ated through the entire
e range of motion.
m
Retturn to the starting possition and rrepeat.
55
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Standing
g Groin Strretch
Starrt by standin
ng in a wide
e stance. Drop
D
down into a squa
at position a
and while a
at the bottom
m position,
use your elbow
ws to push your
y
knees away from each otherr. Hold for 2 seconds then stand
d back up.
Up
p and Back
k Decelerattion Runs
Sprint 10-15 ya
ards, perforrm a T-step
p at the cone
e, and then
n quickly sp
print back to
o where you
u started.
At th
he end of each sprint, you want to
o come to a complete stop in an athletic sta
ance. The kkey is to
stayy low, take shorter
s
step
ps as you approach
a
yo
our stop, be
e under con
ntrol, and fin
nish in an a
athletic
stan
nce.
56
Stronger Team,
T
LLC
8-WEE
EK ACL INJUR
RY REDUCTION
TBALL PLAYE
ERS
Wall Dorsiflexio
on
Stan
nd with your body against a wall and
a your fe
eet approxim
mately 12 in
nches awayy from the w
wall. Raise
e
yourr toes as high as possible pausing momenta
arily at the ttop range o
of motion. L
Lower yourr toes until
yourr feet touch
h the ground
d and repea
at.
Zigz
zag Agility
y
Set up 5 or 6 cones appro

oximately 4--5 yards ap
part in the sshape of a ccontinuous V shape. Start at
the ffirst cone and sprint th
hrough the entire
e
serie
es of cones until each are comple
ete.
57

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