OFC | The Orthopedic & Fracture Clinic, Oregon

ACL- Risk Assessment and Injury Prevention Program

5 minute Basics 2-3 times a week

Exercises		Reps

1.Double leg ball hamstring curlsvideo		3 x 15
2.Side planks (leg lift) video		2 x 30 sec each leg
3.90° jumps video		15 sec x 2
4.Double leg cone jumps
• Cone Jump Front to Back video video		15 sec front/ back
• Cone Jump Side to Side video video		15 sec side to side

Glossary of 5 minutes Basics Exercises

1. Double or single leg ball hamstring curls: Lie on back. Feet on ball in a bridge position. Straighten and bend knees by rolling ball in and out.
2 .Side planks: Lie on side. Lift torso off ground. Elbow and foot should be only part contacting ground..
3. 90º Jumps: Two footed jump. Rotate 90º in midair. Hold landing 2 seconds, than repeat in reverse direction.
4. Cone Jumps: Double leg jump with feet together. Jump side-to-side over cones quickly. Repeat forward & backward.

Adapted from:
Hewett, T.E., J.V., Ricobene. The Effect of Neuromuscular Training on the Incidence of Knee Injury in Female Athletes: A Prospective Study. American Journal of Sports Medicine. Issue 27: pg 699-706, 1999.