This training program is not intended to reflect a complete sports training program. The purpose of this program is to complement a thorough training program. This program includes a basic conditioning outline and a specific outline of those components believed to be of benefit to reduce female non-contact ACL injuries. This is a six week program performed two times per week. Depending upon the length of the season we recommend that teams follow this program 2-3 times per year preferably during the times of reduced competition (off season). During the “in season” we recommend that teams regularly include these strength activities and plyometrics in their training, however, at a reduced intensity, coordinated around games. We recommend performing the Phase I activities during the “in season”.

Warm-up:

10 minutes of jogging and agility type activity

Stretching:

Calf, Quadriceps, Figure 4, Inner Thigh, Hamstrings, Hip Flexors, Iliotibial Band

Plyometrics:

It is critical plyometrics are only performed after a warm-up period and performed with strict technique. Not following the appropriate technique will only foster a reliance on improper mechanics and possibly increase the risk of ACL injury. These exercises can be completed at anytime during practice as long as the athlete is warmed up.

Technique Cues: 1-4 Adopted from Meyer, Hewett, Ford 2004 (25)

• Correct posture (ie, chest over knees) throughout the jump,
• jumping straight up with no excessive side-to-side or forward-backward movement,
• soft landings, including toe-to –heel rocking and bent knees,
• instant recoil preparation for the next jump, and
• gluteal contraction during the landing phase in Phase I exercises.

Strengthening:

These exercises should be completed after the plyometric training has been completed. This strength program assumes that teams must perform their conditioning on field or court. This is not intended to outline a complete training program, but includes those items that are believed to be critical to ACL prevention not often included in most training programs. If a weight room is available consult our staff for further recommendations.