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ACL- Risk Assessment and Injury Prevention Program
  
 
Youth Strength Phases 2 x’s Week
  
 
 
 
Phase I Technique Week 1 Week 2
     
1. Double leg ball hamstring curlsvideo
 2 x 10 2 x 10
2. Assisted squats

 

  
• Assisted Squats Front View video

4 x 20 sec

4 x 30 sec
• Assisted Squats Side View video 4 x 20 sec 4 x 30 sec
3. Side Planks (each leg) video

2 x 15 sec

2 x 20 sec
4. Front Planks video

2 x 20 sec

2 x 30 sec
 
     
 
Phase II Fundamentals Week 3 Week 4
     
1. Single leg ball hamstring curlsvideo 2 x 10 2 x 10
2. Assisted squats    
• Assisted Squats Front View video 3 x 15 sec 3 x 20 sec
• Assisted Squats Side View video 3 x 15 sec 3 x 20 sec
3. Side planks (leg lift) video 1 x 20 sec hold, then 1 x 10 leg lifts 1 x 20 sec hold, then 1 x 10 leg lifts
4. Front planks (arm/leg lift) video 1 x 20 sec hold, then 1 x 10 arm/leg lift 1 x 20 sec hold, then 1 x 10 arm/leg lift
5. Nordic Sit Ups video 1 x 10 1 x 10
 
     
 
Phase III Performance Week 5 Week 6
     
1. Single leg ball combo curlsvideo 2 x 10 2 x 10
2. Single leg squats video 2 x 5 2 x 8
3. Side planks (leg lift) video 2 x 10 2 x 10
4. Front Plank (arm/leg lift) video 2 x 12 2 x 12
5. Nordic Sit Ups video 2 x 10 2 x 10
 
     
     
 

Glossary of Strenght Training 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. Double or single leg assisted squats: Hold onto something stable. Feet should be close to stable item and placed shoulder width apart. Sit in a squat position.
3. Side planks: Lie on side. Lift torso off ground. Elbow and foot should be only part contacting ground.
4. Front planks: Lie on stomach. Lift torso off ground. Elbows and toes should be the only parts contacting ground.
5. Single leg ball combo: same as glossary exercise #1, however athlete alternates bridging with hamstring curl motion.
6. Single leg squats: Standing on one leg athlete performs a squat maintaining proper knee angles.

 
     
 

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.