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ACL- Risk Assessment and Injury Prevention Program
  
 
Plyometric Phases 2 x’s Week
  
 
 
 
Phase I Technique Week 1 Week 2
     
1. Wall jumps video
 20 sec 25 sec
2. Tuck jumps video 20 sec 25 sec
3. Broad jumps Stick Landvideo 5 reps 10 reps
4. Squat jumps video 10 sec 15 sec
5. Double Leg Cone jumps
• Cone Jump Front to Back video 30 sec/30 sec 30 sec/30 sec
• Cone Jump Side to Side video 15 sec/15 sec 15 sec/15 sec
6. 180 ° jumps video 20 sec 25 sec
7. Bounding in place video 20 sec 25 sec
 
     
 
Phase II Fundamentals Week 3 Week 4
     
1. Wall jumps video 30 sec 30 sec
2. Tuck jumps video 30 sec 30 sec
3. Jump, jump, jump, vert. jump video 5 reps 8 reps
4. Squat jumps video 20 sec 20 sec
5. Bounding for distance video 1 run 2 run
6. Double leg cone jumps
• Cone Jump Front to Back video video 30 sec/30 sec 30 sec/30 sec
• Cone Jump Side to Side video video 30 sec/30 sec 30 sec/30 sec
7. Scissor jump video 30 sec 30 sec
8. Single legged hop, hop, stick video

5 reps/leg

 5 reps/leg
 
     
 
Phase III Performance Week 5 Week 6
     
1. Wall jumps video 30 sec 30sec
2. Step, jump up, down, vertical video 5 reps 10 reps
3. Mattress jumps
• Mattress Front to Back video video 30 sec/30 sec 30 sec/30 sec
• Mattress Side to Side video video 30 sec/30 sec 30 sec/30 sec
4. Single-legged jumps distance video 5 reps/leg 5 reps/leg
5. Squat jumps video 25 sec 25 sec
6. Jump into bounding video 3 runs 4 runs
7. Single-legged hop, hop stick video 5 reps/leg 5 reps/leg
 
     
 

Glossary of Jump Training Exercises


1. 180º Jumps: Two footed jump. Rotate 180º in midair. Hold landing 2 seconds, than repeat in reverse direction.


2. Bounding for distance. Start bounding in place and slowly increase distance with each step, keeping knees high.


3. Bounding in Place: Jump from one leg to the other straight and down, progressively increasing rhythm & height.


4. Broad jumps-stick (hold) landing: two-footed jump as far as possible. Hold landing for 5 seconds.


5.Cone Jumps: Double leg jump with feet together. Jump side-to-side over cones quickly. Repeat forward & backward.


6. Single leggedhop, hop, stick: single-legged hop. Stick second landing for 5 seconds. Increase distance of hop


7. Jump into bounding: Two-footed broad jump. Land on single leg, then progress into bounding for distance.


8. Jump, jump, jump, vertical: Three broad jumps with vertical jump immediately after landing the third broad jump.


9. Mattress jumps: Two-footed jump on mattress, tramp or other easily compresses device. Perform side-to-side/back-to-front.


10. Scissors jump: Start in stride position with one foot well in front of other. Jump up, alternating foot positions in midair.


11. Single-legged jumps distance: One-legged hop for distance. Hold landing (knees bent) for 5 seconds.


12. Squat jumps: Standing jump raising both arms overhead, land in squatting position touching both hands to the floor.
13. Step, jump up, down and vertical: Two-footed jump onto 6-to 8-inch step. Jump off step with two feet, then vertical jump.


14. Tuck Jumps: From standing position jump and bring both knees up to chest as high as possible. Repeat quickly.


15. Wall jumps (ankle bounces): With knees slightly bent and arms raised overhead, bounce up and down off toes.

 
     
 

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.