The ACL Prevention workout is a soccer specific workout that is a combination of a warm-up including dynamic stretching, ACL specific strength training, and speed work. Proper technique is critical, as is really focusing on the strength training portions.
1. Jog forward/back-pedal backwards (20 yards) x 4. Must push off with the left foot twice, right foot twice. Focus on pushing off in a straight line and keeping your legs somewhat under your body when you push off.
2. Back-pedal/Jog (20 yards) x4. Same as above
3. Walking Lunges forward 2 sets x 15yards (out and back 1 time)
4. Karaoke down and back
5. Karaoke down and back – speed skip the cross step. Drive your knee up then across. Repeat as needed
6. Speed Skips forward – 2 sets down and back (heels should stay directly under your knees/quads)
7. Single Leg Box Lunges x10 each leg (Standing on a box or bench, etc with a partner who is standing on the ground. Have your partner hold your hand and keep you balanced while you do a standing single leg lunge)
8. Dynamic Stretch x2 exercises
9. Toe-heel walking lunges – 5 yards
10. Backward toe-heel walking lunges - 5 yards
11. Russian Hamstrings x 10 (toes pointed straight down, and curled in)
12. 2 step sprint x2 left, x2 right, x2 backward – minimum 2 sets
13. Dynamic Stretch x2 exercises
14. Single Leg Lunges x 5 reps each leg (1 rep = 1 lunge 45 degrees to your right, 1 lunge straight forward, 1 lunge 45 degrees to your left)
15. Jumps
a. Forward, jump off 2 feet, land on 2 feet (feet should be shoulder width apart)
b. Forward, jump off 2 feet , land on 1 (bend knees to absorb the fall, no bouncing, or falling, must stick every landing)
c. Forward, jump off 2 feet, land on 1 (opposite foot as b)
d. Lateral, jump off 2 feet, land on 1 (land on outside foot)
e. Lateral, jump off 2 feet, land on 1 (land on outside foot, opposite foot as d)
CAN do these exercises using a ball – heading on the hops
For the lateral jumps, sometimes include partners. Partners stand side by side, jumping into each other’s shoulders, landing on outside foot.
16. Stationary hopping lunges
17. Russian Hamstrings x10
Dynamic Stretch to finish (be sure and stretch your hamstrings again after Russ
