OFC | The Orthopedic & Fracture Clinic, Oregon

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.