8 Week ACL Injury Reduction Program for Basketball Players

8-Week ACL Injury Reduction PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse.

For additional basketball-specific strength &conditioning resources, visit:

StrongerTeam.com

The #1 Authority on Improving Basketball Athleticism YouTube.com/StrongerTeam Twitter.com/AlanStein Facebook.com/StrongerTeam A note from Alan Thank you for your purchase, I truly appreciate your business. I personally guarantee to deliver high quality training resources and unparalleled customer service. © 2013 Stronger Team, LLC | All Rights Reserved

Stronger Team, T LLC

8-WEE EK ACL INJUR RY REDUCTION N PROGRAM FOR BASKET TBALL PLAYE ERS

Inttroduction Pictu ure this: a star basketball player stea als the ball from f the opp posing team and sprints down the co ourt on a fas st brea ak. As she la ands from ma aking the lay y-up, she falls to the gro ound and gra abs her knee e. A trip to th he emergency room m reveals a torn t Anteriorr Cruciate Lig gament (AC CL). male athletes tear their ACL’s 4-8 tim mes more ofte en than theirr male countterparts. The e cost of surrgical Fem reconstruction and rehabilita ation can exc ceed $25,00 00. The high est incidencce of ACL injjuries is in fe emales 15 to o o participate e in sports which require a lot of jum ping, quick cchange of diirection and pivoting 25 years old who early 70% of ACL injuries s are "non-c contact" injurries like the o one describe ed above. (basketball!). Ne

he knee and stabilizes th he joint by prreventing the e shinbone ((tibia) from ssliding The ACL is locatted inside th h the thighbo one (femur). A hard twistt or excessivve pressure on the ACL can tear it, sso that the forward beneath e gives out and a can no lo onger suppo ort the body. Unless an i njured ACL is accurately diagnosed d and knee treatted, the cush hioning cartilage (the me enisci) in the e knee could d be seriously damaged. Without thiss cushion, the tthighbone an nd the shinbone would rub against each e other, l eading to further damag ge. Wha at causes a torn ACL? The cause of o most ACL L tears is a ssudden, abru upt change in n force to the knee. This s can occur during g an unexpected cutting move or wh hen landing ffrom a jump. Recent eviidence demo onstrates that most of thes se injuries arre non-conta act and do not involve a collision witth another player. There e are two n non-contac ct mechanism ms that have e been identtified: plantin ng & cutting and straightt knee landin ng. main Wha at are the sy ymptoms off a torn ACL L? Typically, the knee g ives out, and d the athlete e hears a po op and colla apses in sign nificant pain. Most athlettes with an ACL A tear can nnot resume e play and m must be helpe ed off the courrt. The knee usually swe ells very quic ckly. © 2013 Strronger Team | All Rights Resserved

1

Stronger Team, LLC

8-WEEK ACL INJURY REDUCTION PROGRAM FOR BASKETBALL PLAYERS

In order for us to develop an injury prevention program, it is necessary for us to understand why females are more likely to injure their ACL. Many factors have been proposed including an increased laxity during phases of the menstrual cycle, a wider pelvis and larger "Q" angle, greater hip varus, knee valgus and foot pronation. Obviously, these are structural and genetic issues and can't be addressed through training, however some other factors have been observed that are addressable. These include a smaller hamstring to quadriceps strength ratio, poor recruitment of the hamstrings during landing, inappropriate jumping mechanics and weak hip abductors. Males demonstrate relatively higher use of the hamstring musculature in landing from a jump, which protects the ACL. This program shares numerous exercises, drills, and concepts on how to train female athletes and implement a sound ACL injury prevention program. While this program was specifically designed for basketball players, these exercises and concepts can be used effectively to help female athletes of any sport. Please note: This is actually an ‘ACL injury reduction program’ – it isn’t possible to prevent ACL injuries (or any injury for that matter). But proper, consistent training can reduce the occurrence! About 95% of a female player’s comprehensive year-round training program should be no different than a male’s program. They should use the same philosophy, drill & exercise selection, and overall guidelines: Safe: ¨ ¨ ¨ ¨

Perfect exercise technique prior to utilizing additional resistance when strength training. Use proper footwork and stay in a low, athletic stance when doing plyometric and agility drills. Perform every strength training movement in a controlled fashion. Work within an appropriate repetition range (8-15 reps each set for most high school age players) when strength training and appropriate volume of drills when doing plyometric and agility drills.

Time Efficient: ¨ Use a limited number of sets and exercises each workout (brief yet intense workouts). ¨ Minimize rest intervals. Productive: ¨ Strength train the entire body equally (include all muscle groups) to ensure muscle balance (special focus on ankle / knee / hip). ¨ Strength train at a high level of intensity (as close to muscular fatigue as possible). ¨ Utilize a predetermined method of progression. ¨ Perform all quickness, agility, and conditioning drills at game speed on game specific surfaces. One of the keys to the success of this ACL injury prevention program is the ability to teach jumping and landing mechanics. Players need to learn to land with their weight distributed along the power pads of their feet. They should not land on their toes or on their heels. They should absorb the impact in their ankles, knees, and hips. An easy way to teach this is to practice landing barefoot on a soft surface. Use a verbal cue of a "quiet landing". A quality prevention program should also seek to: ¨ ¨ ¨ ¨

Enhance balance Body / joint awareness Movement technique Muscle strength (specifically in the hamstrings & glutes) © 2013 Stronger Team | All Rights Reserved

2

Stronger Team, LLC


Coaching Points: Plyometrics: ¨ ¨ ¨ ¨

Avoid “knocked knee’d” position in both jumping and landing. Land with “chest over knees over feet” to improve balance and stability. Absorb impact with ankles, knees, and hips (quiet landing, no bouncing). Land toe to heel (but not tip-toed) and quickly distribute weight to the entire foot.

Footwork: ¨ ¨ ¨ ¨

Plant using each foot & ankle equally. Plant at 90 degrees (perpendicular to the direction you were running, T-step). Use shorter, “choppy” steps when decelerating and closing out. Keep around should width apart and hips low.

NOTE: The warm-up and strength portion of the workout may be performed without shoes. This will help develop a better sense of balance as well as strengthen the small intrinsic muscles of the foot and ankle. Agility Training: ¨ Start each drill in an athletic stance. ¨ Stay low and use the T-step for each transition. ¨ Perform each drill as quickly as possible, but always use correct footwork. Athletic Stance: Assume a balanced position with your hips and knees slightly bent and your “chest over knees over feet.” Your weight should be evenly distributed over the power pads of your feet (you should be able to slide a piece of paper under your heels… but you are not up on your toes). Your hands should be in a ready position. In this stance you should be able to move in any direction and perform any athletic movement. T-Step: A ‘T-Step’ is the ideal way to safely and efficiently “put on the brakes” to plant and cut. Prior to planting and cutting, you want to quickly turn your hips and plant your outside foot perpendicular (90 degrees) to the direction you were going. For example, if running a sprint from the baseline to mid-court and back to the baseline, you would want to plant with your foot parallel to the mid-court line (thus perpendicular to the direction you will be running). This foot position will provide a strong braking mechanism for the knee as well as be the best position for a strong transition into the desired direction. It is important to keep your center of gravity low during each transition. Deceleration: at the end of each sprint, you want to come to a complete stop in an athletic stance. The key is to stay low, take shorter steps as you approach your stop, be under control, and finish in an athletic stance. Strength Training: ¨ Use iso-lateral exercises when possible (one leg at a time). ¨ Control the eccentric (negative, lowering) part of the lift. ¨ Maintain proper alignment and form.

© 2013 Stronger Team | All Rights Reserved

3

Stronger Team, LLC


Rest Unless otherwise noted, we recommend you rest as long as you feel necessary in between each set and exercise. Initially this may be as much as 2-3 minutes, but over time, as you get in better basketball shape, you will be able to reduce your rest to 30-45 seconds. Ideally your rest intervals will continue to get shorter as the program progresses. This “metabolic” conditioning will help you on the court!

Workout Schedule This 8-week program was designed to be flexible in regards to scheduling the weekly workouts as we know everyone’s situation is slightly different. It is to be performed twice a week (there is a Day 1 and Day 2 workout) on non-consecutive days. It can be performed before or after skill workouts or practice. Important: many of the exercises within the exercise program have abbreviated descriptions. Below is the key for each of the abbreviations. KEY: DB = Dumbbell SB = Stability Ball MB = Medicine Ball


4


Stronger Team, LLC

Workout: Month 1 - Week 1 - Day 1 Activity Dynamic Flexibility Movement Series (with basketball)

Agility / Speed

Sets / Duration

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunge, Horizontal Leg Swings ¨ Jog / backpedal with overhead reach ¨ Jog / backpedal with lateral reach ¨ Jog / backpedal run with twisting reach Deceleration Runs (the walk back is the rest period)

Perform 6 sprints: 2 reps at 50% of max speed and 4 reps at 75% of max speed

Zigzag Agility (the walk back is the rest period)

5 Cone Forward Sprints x 4 reps

Low Box Landings

2 sets of 6 reps

Low Hurdle 2 Foot Jumps (stick landing)

2 sets of 5 reps

Bodyweight Squats

1 set of 10 reps

One Leg Balance and Reach (each leg)

1 set of 10 reps

DB Squats

2 sets of 8-10 reps

SB Leg Curl

2 sets of 8-10 reps

DB Lateral Lunges (each leg)

1 set of 8-10 reps

Band X-Walks (each direction)

2 sets of 10 steps

Plyometrics Pre-hab (no shoes)

Strength Training

One Leg Weighted Dorsiflexion (each leg) 2 sets of 12-15 reps Low Back Extension

1 set of 10-15 reps

Cable Twists (each direction)

2 sets of 8 reps


5


Stronger Team, LLC


Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ Slide with overhead reach ¨ Slide with lateral reach ¨ Slide with twisting reach Deceleration Runs (the walk back is the rest period)

Agility / Speed

Pre-hab (no shoes)

Strength Training

Perform 6 sprints, 2 at 50% speed and 4 at 75% speed

4-Corner Agility with hand taps (45 seconds rest) (1st rep = left hand tap, 2nd Perform 4 reps rep = right hand tap) Low Box Landings

Plyometrics

Sets / Duration

2 sets of 6 reps

1 set of 5 reps Low Box Single Leg Jumps (stick landing) ¨ Forward Jump (each leg / each direction) ¨ Lateral Jump (left) ¨ Lateral Jump (right) Glute Bridge

1 set of 10 reps

Fire Hydrants (each leg)

1 set of 10 reps

3-Spot Balance and Reach (each spot / each leg)

2 sets of 3 reps

Front Bridge

1 set of 30 seconds

Side Bridge (each side)

1 set of 30 seconds

DB Reverse Lunges (each leg)

2 sets of 8 reps

Single Leg DB RDL (each leg)

2 sets of 8 reps

Hip Circuit (perform each of 3 moves)

2 sets of 30 seconds

Wall Dorsiflexion

2 sets of 20 reps

Single Leg DB Calf Raises (each leg)

1 set of 15 reps

MB Slams

2 sets of 10 reps


6


Stronger Team, LLC


Agility / Speed

Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings ¨ Carioca with overhead reach ¨ Carioca with lateral reach ¨ Carioca with twisting reach Deceleration Runs (the walk back is the rest period)

Perform 8 sprints, 2 at 50% speed, 4 at 75% speed, 2 at 90% speed


5 Cone Forward Sprints x 6 reps

Low Box Landings

2 sets of 6 reps

Low Hurdle Two Foot Jumps (stick landing)

3 sets of 5 reps

Bodyweight Squats

1 set of 10 reps


1 set of 10 reps

DB Squats

3 sets of 6-8 reps

SB Leg Curl

2 sets of 8-10 reps


2 sets of 8-10 reps


2 sets of 10 steps


2 sets of 10-15 reps


2 sets of 8 reps


7


Stronger Team, LLC


Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ Jog / backpedal with overhead reach ¨ Jog / backpedal with lateral reach ¨ Jog / backpedal run with twisting reach Deceleration Runs (the walk back is the rest period)

Agility / Speed

Pre-hab (no shoes)

Strength Training

Perform 8 sprints, 2 at 50% speed, 4 at 75% speed, 2 at 90% speed

4-Corner Agility with hand taps (45 seconds rest) (1st rep = left hand tap, 2nd perform 6 reps rep = right hand tap) Low Box Landings

Plyometrics

Sets / Duration

2 sets of 6 reps

2 sets of 5 reps Low Box Single Leg Jumps (stick landing) ¨ Forward Jump (each leg / each direction) ¨ Lateral Jump (left) ¨ Lateral Jump (right) Glute bridge

1 set of 10 reps


1 set of 10 reps


2 sets of 3 reps

Front Bridge

1 set of 30 seconds


1 set of 30 seconds


3 sets of 8 reps


3 sets of 8 reps



Wall Dorsiflexion

2 sets of 20 reps


2 sets of 12 reps

MB Slams

2 sets of 12 reps


8


Stronger Team, LLC


Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings ¨ Slide with overhead reach ¨ Slide with lateral reach ¨ Slide with twisting reach Deceleration Runs (the walk back is the rest period)

Agility / Speed

Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration


Perform 8 sprints, 2 at 50% speed, 2 at 75% speed, 4 at 90% speed ¨ Forward Sprint x 2 reps ¨ Alternate Sprint / Backpedal x 2 reps ¨ Alternate Sprint / Slide x 2 reps

Low Box Landings

2 sets of 6 reps

Low Hurdle Two Foot Continuous Jumps

2 sets of 5 reps

Low Hurdle Two Foot Lateral Jumps (8 each side)

2 sets of 16 jumps

Bodyweight Squats

1 set of 10 reps


1 set of 10 reps

DB Squats

3 sets of 4-6 reps

SB Leg Curl

3 sets of 6-8 reps


2 sets of 6 reps


2 sets of 12 steps


2 sets of 8-10 reps


2 sets of 10 reps


9


Stronger Team, LLC


Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ Carioca with overhead reach ¨ Carioca with lateral reach ¨ Carioca with twisting reach Deceleration Runs (the walk back is the rest period)

Agility / Speed

Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

M-Drill (rest for 30 seconds in between each rep)

Perform 8 sprints, 2 at 50% speed, 2 at 75% speed, 4 at 90% speed ¨ Perform 6 reps (3 reps starting from left side / 3 reps starting from right side) ¨ Perform a deceleration stop at the end of each repetition

Low Box Landings

2 sets of 6 reps

Low Hurdle Single Leg Jumps (stick landing) (each leg / each direction)

2 sets of 5 reps ¨ Forward Jump ¨ Lateral Jump (left) ¨ Lateral Jump (right)

Glute bridge

1 set of 10 reps


1 set of 10 reps


2 sets of 3 reps

Front Bridge

1 set of 45 seconds


1 set of 45 seconds


3 sets of 6 reps


3 sets of 8 reps



Wall Dorsiflexion

3 sets of 20 reps


2 sets of 15 reps

MB Slams

3 sets of 10 reps


10


Stronger Team, LLC


Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings ¨ Jog / backpedal with overhead reach ¨ Slide with lateral reach ¨ Carioca with twisting reach Deceleration Runs (the walk back is the rest period)

Agility / Speed

Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

Zigzag Agility (5 cones) (the walk back is the rest period)

Perform 8 sprints, 2 at 50% speed, 2 at 75% speed, 4 at 90% speed ¨ Forward Sprint x 4 reps ¨ Alternate Sprint / Backpedal x 4 reps ¨ Alternate Sprint / Slide x 4 reps

Low Box Landings

2 sets of 6 reps

Low Hurdle Two Foot Continuous Jumps

3 sets of 5 reps

Low Hurdle Two Foot Lateral Jumps (10 each side)

2 sets of 20 jumps

Bodyweight Squats

1 set of 10 reps


1 set of 10 reps

DB Squats

2 sets of 8-10 reps

SB Leg Curl

2 sets of 8-10 reps


1 set of 8-10 reps


2 sets of 10 steps


1 set of 10-15 reps


2 sets of 8 reps


11


Stronger Team, LLC


Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ Jog / backpedal with lateral reach ¨ Slide with twisting reach ¨ Carioca with overhead reach Deceleration Runs (the walk back is the rest period)

Agility / Speed

Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

M-Drill (Rest for 30 Seconds in between each Rep)

Perform 8 sprints, 2 at 50% speed, 2 at 75% speed, 4 at 90% speed ¨ Perform 2 sets of 4 reps (2 reps starting from left side / 2 reps starting from right side) ¨ Perform a deceleration stop at the end of each repetition

Low Box Landings

2 sets of 6 reps

Low Hurdle Single Leg Jumps (stick landing) (each leg / each direction)

2 sets of 5 reps ¨ Forward Jump ¨ Lateral Jump (left) ¨ Lateral Jump (right)

Glute Bridge

1 set of 10 reps


1 set of 10 reps


2 sets of 3 reps

Front Bridge

1 set of 45 seconds


1 set of 45 seconds


2 sets of 8 reps


2 sets of 8 reps



Wall Dorsiflexion

2 sets of 20 reps


1 set of 10-12 reps

MB Slams

2 sets of 10 reps


12


Stronger Team, LLC


Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings ¨ Jog / backpedal run with twisting reach ¨ Slide with lateral reach ¨ Carioca with overhead reach Up and back deceleration runs (10 yards) (rest 20 seconds in between reps)

Agility / Speed

Zigzag Agility (6 cones) (the walk back is the rest period) Medium Box Landings

Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

Perform 6 sprints, 2 at 50% speed and 4 at 90% speed ¨ Forward Sprints x 3 reps ¨ Alternate Sprint / Slide x 3 reps ¨ Alternate Sprint / Carioca x 3 reps 2 sets of 6 reps

Single Leg Forward Bounds (stick landing) 2 sets of 6 reps (each leg) Single Leg Lateral Bounds (stick landing) (each leg)

2 sets of 6 reps

Bodyweight Squats: normal, staggered (left & right), narrow, wide (each stance)

1 set of 5 reps


1 set of 10 reps

DB 3-Way Lunge Matrix (each direction)

2 sets of 5 reps

SB Leg Curl


DB Lateral Step-ups (each leg)

1 set of 10-12 reps


2 sets of 10 reps

Low Back Extension with Overhead Arm Extension

1 set of 10 reps

Cable Press Outs (each direction)

1 set of 10 reps

Wall Dorsiflexion

2 sets of 20 reps


13


Stronger Team, LLC


Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ Jog / backpedal with overhead reach ¨ Slide with lateral reach ¨ Carioca with twisting reach Up and back deceleration runs (10 yards) (rest 20 seconds in between reps)

Agility / Speed

Sets / Duration

4-Corner Agility with foot taps (30 seconds rest) (1st rep = left foot tap, 2nd rep = right hand tap) Medium Box Landings

Perform 6 sprints ¨ Forward Sprints x 2 reps ¨ Alternate Sprint / Slide x 2 reps ¨ Alternate Sprint / Backpedal x 2 reps 2 sets of 6 reps

Low Hurdle Two Foot 90 Degree Jumps Plyometrics

Pre-hab (no shoes)

Strength Training

NOTE: Stick the landing on the 1st set and do continuous Jumps on the 2nd and 3rd sets

3 sets of 5 reps

Glute Bridge

1 set of 10 reps


1 set of 10 reps

3-Spot Balance and Reach (hold a Medicine Ball) (each spot / each leg)

2 sets of 3 reps

Push-Up Core Series (perform each of 3 moves) (each arm)

1 set of 5 reps

DB Sumo Squats

2 sets of 8-10 reps


2 sets of 8 reps

Single Leg Squats (touch bench) (each leg)

1 set of 8 reps

MB Side Slams (each side)

2 set of 8 reps

Lateral Lunges with Paper Plate (each leg)

1 set of 8 reps

Plate Hip Abduction (each leg)

2 sets of 8 reps


1 set of 12-15 reps


14


Stronger Team, LLC


Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings ¨ Jog / backpedal with lateral reach ¨ Slide with twisting reach ¨ Carioca with overhead reach Up and back deceleration runs (10 yards) (rest 20 seconds in between reps)

Agility / Speed


Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

Perform 6 sprints, 2 at 50% speed and 4 at 90% speed ¨ Forward Sprints x 4 reps ¨ Alternate Sprint / Slide x 4 reps ¨ Alternate Sprint / Carioca x 4 reps 2 sets of 6 reps


2 sets of 8 reps


1 set of 5 reps


1 set of 10 reps


3 sets of 5 reps

SB Leg Curl



2 sets of 8 reps


2 sets of 12 reps


2 sets of 8 reps


2 sets of 8 reps

Wall Dorsiflexion

2 sets of 20 reps


15


Stronger Team, LLC


Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ Jog / backpedal run with twisting reach ¨ Slide with lateral reach ¨ Carioca with overhead reach Up and back deceleration runs (10 yards) (rest 20 seconds in between reps)

Agility / Speed

Sets / Duration

4-Corner Agility with foot taps (30 seconds rest) (1st rep = left foot tap, 2nd rep = right foot tap) Medium Box Landings

Perform 6 sprints, 2 at 50% speed and 4 at 90% speed ¨ Forward Sprints x 4 reps ¨ Alternate Sprint / Slide x 4 reps ¨ Alternate Sprint / Backpedal x 4 reps 2 sets of 6 reps

Low Hurdle Two Foot 90 Degree Jumps Plyometrics

Pre-hab (no shoes)

Strength Training

NOTE: Stick the landing on the 1st set and do continuous Jumps on the 2nd and 3rd sets

3 sets of 5 reps

Glute Bridge

1 set of 10 reps


1 set of 10 reps

3-Spot Balance and Reach (hold a Medicine Ball)

2 sets of 3 reps

Push-Up Core Series (perform each of 3 moves) (each arm)

1 set of 5 reps

DB Sumo Squats

3 sets of 6-8 reps

Single leg DB RDL (each leg)

3 sets of 8 reps


2 sets of 6 reps


2 set of 10 reps


2 sets of 8 reps


2 sets of 10 reps


1 set of 12-15 reps


16


Stronger Team, LLC

Workout: Month 2 - Week 3 - Day 1 Activity Dynamic Flexibility

Movement Series (with basketball)

Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings ¨ ¨ ¨ ¨ ¨ ¨

Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach

Up and back deceleration runs (10 yards) (rest 20 seconds in between reps) Agility / Speed


Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

Perform 8 sprints, 2 at 50% speed and 6 at 90% speed ¨ ¨ ¨ ¨

Forward Sprints x 3 reps Alternate Sprint / Slide x 3 reps Alternate Sprint / Carioca x 3 reps Sprint and Circle x 3 reps

2 sets of 6 reps


2 sets of 8 reps


1 set of 5 reps


1 set of 10 reps


3 sets of 5 reps

SB Leg Curl



2 sets of 10 reps


2 sets of 15 reps


2 sets of 10 reps


2 sets of 10 reps

One Leg Weighted Dorsiflexion (each leg) 2 sets of 15 reps


17


Stronger Team, LLC



Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ ¨ ¨ ¨ ¨ ¨

Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach


Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

4-Corner Agility with foot taps (30 seconds rest) (1st rep = left foot tap, 2nd rep = right foot tap)

Perform 6 sprints, 2 at 50% speed and 4 at 90% speed ¨ Forward Sprints x 4 reps ¨ Alternate Sprint / Slide x 4 reps ¨ Alternate Sprint / Backpedal x 4 reps

Medium Box Landings

2 sets of 6 reps

Low Hurdle Two Foot 180 Degree Jumps (stick landing)

2 sets of 5 reps

Glute bridge

1 set of 10 reps


1 set of 10 reps


2 sets of 3 reps

Push-Up Core Series (3 moves) (each arm for each move)

1 set of 5 reps

DB Sumo Squats

3 sets of 4-6 reps and 1 set of 12 reps


3 sets of 8 reps


3 sets of 6 reps


2 sets of 12 reps


2 sets of 10 reps


2 sets of 12 reps


1 set of 12-15 reps


18


Stronger Team, LLC



Knee Hugs, Quad Stretch, Frankenstein March, Shin Grabs, Side-to-Side Lunges, Overhead Forward Lunges, Horizontal Leg Swings ¨ ¨ ¨ ¨ ¨ ¨

Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach



Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

Perform 8 sprints, 2 at 50% speed and 6 at 90% speed ¨ ¨ ¨ ¨

Forward Sprints x 3 reps Alternate Sprint / Slide x 3 reps Alternate Sprint / Carioca x 3 reps Sprint and Circle x 3 reps

2 sets of 6 reps


2 sets of 8 reps


1 set of 5 reps

1 Leg Balance and Reach (each leg)

1 set of 10 reps


3 sets of 5 reps

SB Leg Curl



2 sets of 10 reps


2 sets of 15 steps


2 sets of 10 reps


2 sets of 10 reps

One Leg Weighted Dorsiflexion (each leg)

2 sets of 15 reps


19


Stronger Team, LLC



Knee Hugs, Quad Stretch, Inchworm, Crossover Lunges, Standing Groin Stretch, Over the Fence, Low Lunges ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨ ¨

Jog / backpedal with overhead reach Jog / backpedal with lateral reach Jog / backpedal with twisting reach Slide with overhead reach Slide with lateral reach Slide with twisting reach Carioca with overhead reach Carioca with lateral reach Carioca with twisting reach


Plyometrics

Pre-hab (no shoes)

Strength Training

Sets / Duration

4-Corner Agility with foot taps (30 seconds rest) (1st rep = left foot tap, 2nd rep = right foot tap)

Perform 6 sprints, 2 at 50% speed and 4 at 90% speed ¨ Forward Sprints x 6 reps ¨ Alternate Sprint / Slide x 4 reps ¨ Alternate Sprint / Backpedal x 4 reps

Medium Box Landings

2 sets of 6 reps

Low Hurdle Two Foot 180 Degree Jumps (stick landing)

2 sets of 6 reps

Glute bridge

1 set of 10 reps


1 set of 10 reps


2 sets of 3 reps

Push-Up Core Series (3 moves) (each arm for each move)

1 set of 5 reps

DB Sumo Squats

2 sets of 8-10 reps


2 sets of 8 reps


1 set of 6 reps


2 sets of 8 reps

Lateral Lunges with paper plate (each leg) 1 set of 8 reps Plate Hip Abduction (each leg)

1 set of 8 reps


1 set of 12-15 reps


20

Stronger Team, LLC



21



Activity Descriptionns (Ordered Alphabetically) 3-Spot Ba alance and Reach

Visu ually find 3 different d sp pots on the ground in front of you:: #1 is to th he left of yo our balance ed foot; #2 is directly in fro ont of you; and a #3 is to o the right of o your balanced foot. Balance on n one leg w while keep ping only a slight bend d in the kne ee. Reach both b handss towards th he ground touching in each desiignated spo ot. Return to the standing positio on in betwe een touching each num mbered area.

© 2013 Strronger Team | All Rights Resserved

22



DB 3-Way 3 Lunge Matrix (Forward ( / Lateral / 1 135 Degree e)

1 1. Forward d Lunge: As ssume an athletic a stan nce. Take a big step fo orward and d keep yourr ankles, knees, hips, h and sh houlders fac cing forwarrd. Keep yo our front low wer leg perp pendicular tto the ground. Drop yourr back knee e close to th he ground a and push yo our body ba ack to the sstart. 2 2. Lateral Lunge: L Assume an ath hletic stance e. While ke eeping yourr ankles, kn nees, hips a and shoulders pointing straight ahead, step la aterally and d lower you ur outside hip towards the ground (keeping g the oppos sing leg stra aight). Pus sh back up tto the startiing position n. Upon th he descend,, focus on n driving your hips bac ck and keep ping the hee el flat. Be ssure to maiintain good posture and bala ance throug ghout the ex xercise. 3 3. 135 Deg gree Lunge: Assume an a athletic stance. Wh hile keeping g your ankle es, knees, hips and shoulders pointing straight ahead, Take a diagonal step back b behind your body (app proximately y 135 deg grees from the t starting point) while keeping yyour station nary foot facing forwarrd and securely y on the gro ound. Pointt your otherr foot in the e direction yyou are lung ging. Be su ure to maintain n good postture and ba alance throu ughout the exercise.


23



4-C Corner Agility With F Foot Taps

Set up 4 cones s in the shape of a box x with a 5th cone in the e middle off the box (ea ach of the 4 cones shou uld be 5 yards apart). Start strad ddling the middle m cone e. Quickly ssprint to anyy corner of the box, toucch with yourr foot, and then t sprint back to the e middle. C Continue ass quickly as possible until you have e touched every e outsid de cone. Pe erforming a cone tap w with your fo oot will force e you to lea arn to stab bilize your body b on one e leg in an athletic a stan nce and strrengthen yo our change of direction n. 4-C Corner Agility With H Hand Taps (Se ee images for foot taps above) Set up 4 cones s in the shape of a box x with a 5th cone in the e middle off the box (ea ach of the 4 cones shou uld be 5 yards apart). Start strad ddling the middle m cone e. Quickly ssprint to anyy corner of the box, toucch with yourr hand, and d then sprint back to th he middle. Continue a as quickly a as possible until you have e touched every e outsid de cone.


24



Ban nd X-Walk

Stan nd on a ban nd/tube with h both feet. Cross the e band into an “X” and pull the ba and up towa ards your waisst. Draw yo our shoulde er blades ba ack and kee ep your che est up. Witth your toess pointing straight ahea ad, step latterally again nst the resis stance of th he band. B Be sure to kkeep at leasst 6 inches of sepa aration betw ween each step.


25



Bodyw weight Squ uats

Drop p your hips toward the e ground in a squatting g position. L Lower yoursself until yo our thighs a are parallel to th he ground, then t push back b up to the t start. Keep K the he eels flat and d be sure to o maintain g good upperr bodyy posture. Cha anges in sta ance: Norm mal stance is with feet about shou ulder width apart. Wid de Stance iss with feet wide er than shoulder width apart. Sta aggered sta ance is with the feet sh houlder width apart but one foot is up p and the other foot slightly behin nd the otherr. The front foot heel sshould be in line with the back foot’’s toe.


26



Cable e Press-Ou ut

Set up a cable handle so that it is ap pproximately y at chest h height. Brin ng the hand dle in front o of your chesst and stabilize your to orso in an athletic a posiition. While e holding th he handle w with both ha ands, press the ccable out in n front of yo our chest. It I is importa ant to mainttain a stron ng athletic sstance and your shou ulders facin ng forward during d this exercise. Ca able Twist

Set up a cable so that it is s approxima ately at che est height. G Grab the atttachment w with both ha ands and walkk out until you y have tension when n your arms s are fully e extended. A Assume an athletic sta ance and keep p a slight be end in yourr elbows. In n a twisting motion, rottate your co ore and movve your han nds across yourr body keep ping your arrms extend ded. Your head h and sh houlders sh hould stay ssquare with h your hand ds. Return to the start and repeat.


27



Cross sover Lung ges

Lung ge forward and across s your body y approxima ately 45 deg grees from your origin nal stance. Try to keep p both feet facing forw ward during the exercis se. Push ba ack to the sstarting possition and re epeat on the o other leg. Decele eration Ru uns Starrt by standin ng on the baseline. b Quickly Q run to t the free tthrow line b bringing you urself to a ccomplete stop p in athletic stance. Be e sure that you are balanced upo on your stop p. Walk ba ack to the sttart then repe eat the drill.


28



DB La ateral Lung ges

Stan nd with a du umbbell in each e hand. While kee eping your a ankles, kne ees, hips an nd shoulderrs pointing straiight ahead, step latera ally and low wer your outtside hip tow wards the g ground (kee eping the o opposing leg sstraight). Push P back up u to the sta arting position and rep peat on the opposite le eg. Upon tthe desccent, focus on driving your hips back b and ke eeping the h heel flat. B Be sure to m maintain goo od posture and balance throughout th he exercise e. DB Latteral Step-U Ups

Stan nd to the sid de of a box x or bench while w holdin ng two dum bbells by yyour sides. S Step up on to a box orr bencch, driving your oppos site knee up p at the top of the movvement. Re eturn to the e starting po osition and repe eat for the prescribed p number n of repetitions. r Choose a box that iss around kn nee height.


29



DB Rev verse Lung ges

Stan nd with a du umbbell in each e hand. Drop one leg back in nto a lunge position brringing yourr back knee e close to the gro ound. Keep p your ankle es, knees, hips, and sshoulders fa acing forwa ard. Be sure e to keep the kknee of you ur front leg directly ove er your hee el. Push back up to the e starting p position and d alternate legss. DB B Squats

Stan nd with a du umbbell in each e hand. Drop yourr hips toward the ground in a squ uatting position. Lowerr yourrself until yo our thighs are a parallel to the grou und, then pu ush back up to the sta art. Keep th he heels flat a and be sure e to maintain good upp per body po osture.


30



DB Sumo Squa ats

Set up 2 small boxes or aerobic step ps (approxim mately 4-6 iinches high h). Stand w with one foo ot on each box.. With yourr arms straight, hold th he top part of o a dumbb bell and squ uat down un ntil your thig ghs are para allel to the floor. f Push your hips back b and ke eep your ch hest up. Yo our weight should be o on your heells. Push ba ack up to the e start and repeat for the t prescrib bed amoun nt of repetitions. NOTE E: you may y need d to raise or o lower the boxes dep pending on your heightt, arm lengtth, and flexxibility. Fire e Hydrants s

Assu ume a knee eling positio on on all fou urs (knees and hands ). Lift your right knee out to the sside of yourr bodyy as high as you can go g then retu urn to the starting posiition. Keep p your backk flat and yo our body still d during the entire e move ement. Perrform the drill on each leg.


31



Franke enstein Ma arch

While walking forward f and d keeping your y right le eg straight, kick your riight leg up in front of yyou as high as yyou can and d try to touc ch your opp posite hand’s finger tip ps, then repeat with the e left leg. Fro ont Bridge

Bala ance on botth forearms s and toes while w keeping your bod dy in a stra aight line fro om the head d to the heells.


32



Glu ute Bridge

Lie fflat on yourr back with your knees s bent and feet close to your bod dy. Push th hrough you ur heels and d raise e your hips into the airr as high as s possible. Pause brie efly then retturn to the sstarting possition.


33



Hip Circ cuit (3 mov ves)

Starrt by lying on o your side e, with yourr feet togeth her, and you ur ankles, kknees, hipss, and shoulders in a straiight line. ¨ Leg Raiise: Raise your y top leg g up while pointing p you ur toes towa ards the ground. Retu urn back to the startt. ¨ Knee Tu uck: Pull yo our top knee towards your y chest a and back to o the start. ¨ Combo: Alternate leg raises and a knee tu ucks.


34



Horizontal Leg Sw wings

Stan nd 2 feet off ff of a sturdy y wall (arms extended d, palms on the wall). While keep ping your bo ottom foot as fllat as possiible and perpendicularr to the wall, swing you ur other leg g across your body rea aching in both h directions in a sweep ping motion n. In nchworm

Starrting in push hup position n, and keep ping your le egs as straight as posssible, walk your feet to owards yourr hands unttil you feel a stretch. Maintain M go ood posture e during the e entire exercise. Try tto keep yourr heels dow wn during ea ach step to stretch you ur Achilles. Once you have walkked your fee et in as far as p possible, wa alk your han nds back out to the original pushup position n.


35



Kn nee Hugs

While walking forward, f hu ug your right leg into yo our chest, tthen step and do the ssame thing with your left lleg (then re epeat again with your right). r Late eral Lunge es (With Pa aper Plate))

Placce your righ ht foot on a paper plate e. Keep yo our bodyweiight on you ur left foot a and keep yo our left leg com mpletely perpendicular to the grou und. Keepin ng your righ ht leg straig ght, slide yo our right foo ot laterally to th he side. Th hen slide it back b in to th he starting position an nd repeat.


36



Low Ba ack Extens sion

Position yourse elf on a low w back mach hine so you ur legs are ssecure and d your hips a are slightly in front of the p pad. Keep your ankle es, knees, hips, h and sh houlders in a straight line. While keeping yo our shou ulder blades back, slow wly lower yourself y tow wards the grround until you feel a g good stretcch in your ham mstrings. Pu ush your bo ody back to o the starting position. Lo ow Back Ex xtension with w Overhe ead Arm E Extension

Position yourse elf on a low w back mach hine so thatt your legs are braced d behind you and your hips are sligh htly in front of the pad.. Make surre your anklles, knees, hips, and sshoulders a are in a stra aight line. Keep your shou ulder blade es back and d slowly low wer yourselff towards th he ground u until you fee el a good strettch in your hamstrings s. As you ra aise your body back to o the startin ng position,, slowly raisse your armss and reach h straight out above yo our head. Keep K your head in a n neutral position and be e sure to main ntain good posture thrroughout the entire exe ercise.


37



Low Box B Landin ngs

Stan nd on a sho ort sized box (approxim mately 6-12 2 inches hig gh). Step off of the boxx and land in an athle etic stance.. Make surre to land “c chest over knees k over feet.” Let your weigh ht dissipate over your entirre foot and land “quiettly” and “sofftly.”


38



Low Box Single S Leg Jumps

Stan nd next to a short sized box (apprroximately 6-12 inchess high). Sta and in a ba alanced athletic stance e on 1 leg. Jump p and land on o the box in the same e position a and hold for a one cou unt to reinfo orce good land ding techniq que on 1 leg g. Step dow wn and rep peat for the prescribed amount off repetitionss. ¨ Forward d jumps (pic ctured abov ve) ¨ Lateral jumps (pictu ured below)


39



Low Hu urdle Two Foot 180 D Degree Jum mps

Set up 5 low hu urdles in a straight s line e about 3 fe eet apart (hurdles can be 6-12 incches depen nding on leve el of athlete)). Use a 2 foot take-off and jump p over each h hurdle, turrn 180 degrrees in the air, and land d in an athle etic stance. Make sure e to stick ea ach landing and hold fo or a one co ount. Jump p over each hurd dle in the sa ame fashion n until the drill d is comp pleted. Low Hurdle Two Foot 90 D Degree Jum mps

Set up 5 low hu urdles in a straight s line e about 3 fe eet apart (hurdles can be 6-12 incches depen nding on leve el of athlete)). Use a 2 foot take-off and jump p over each h hurdle, turrn 90 degre ees in the air, and land d in an n athletic sttance. Make sure to sttick each la anding and hold for a o one count. Jump overr each hurd dle in the sa ame fashion n until the drill d is comp pleted.


40



Low Hurdle Two Foot Jumps (C Continuous s Jumps)

Set up 5 low hu urdles in a straight s line e about 3 fe eet apart (hurdles can be 6-12 incches depen nding on leve el of athlete)). Use a 2 foot take-off and jump p over each h hurdle and d land in an n athletic sta ance. Do not sstick each landing, l but instead, im mmediately y bound into o the next ju ump (spend d as little tim me on the grou und as poss sible). Jum mp over eac ch hurdle in the same ffashion unttil the drill iss completed d. Low Hurd dle Two Fo oot Jumps (Stick Lan nding)

Set up 5 low hu urdles in a straight s line e about 3 fe eet apart (hurdles can be 6-12 incches depen nding on leve el of athlete)). Use a 2 foot take-off and jump p over each h hurdle and d land in an n athletic sta ance. Make e sure e to stick ea ach landing and hold fo or a one co ount. This iss to reinforcce good lan nding techn nique with each h jump. Jump over ea ach hurdle in the same e fashion un ntil the drill is complete ed.


41



Low Hurdle Tw wo Foot Latteral Jump ps

Stan nd in an ath hletic stance e next to on ne hurdle. Quickly jum mp laterally back and fforth over th he hurdle for the prescrib bed numberr of repetitio ons. Low Hurd dle Single Leg L Jumps s (Stick Landing)

Set up 5 low hu urdles in a straight s line e about 3 fe eet apart (hurdles can be 6-12 incches depen nding on leve el of athlete)). Use a 1 foot take-off and jump p over each h hurdle and d land in an n athletic sta ance on the ssame foot. Make sure to stick each landing and hold fo or a one count. This iss to reinforcce good land ding techniq que with each jump. Jump over each e hurdle e in the sam me fashion u until the drill is com mpleted.


42



Low w Lunges

Step p forward with w your right leg into a lunge pos sition (ankle es, knees, h hips, and shoulders sq quare to whe ere you are facing and keeping yo our torso up pright). Try and place yyour right e elbows on the ground as cclose to you ur right heell as possible. Bring yo our feet tog gether and rrepeat with the left side. M-Drill

Set up 4 cones s in the shape of a box x with a 5th cone in the e middle off the box (ea ach of the 4 cones shou uld be 5 yards apart). Start in an n athletic sta ance at the e bottom left ft cone. Sprint through h the box follo owing a patttern that will create the e letter “M”.. This drill w will create vvarying cuttting angless. Make sure e to decelerrate and come to a com mplete stop p at the end d of the drilll.


43



MB Side S Slams s

Stan nd with an athletic a stan nce holding g a medicine e ball straig ght overhea ad. Slam th he ball towa ards the grou und right ou utside your left foot. Grrab the med dicine ball a and repeat the slam to o the other side of the bodyy. MB M Slams

Bring the medic cine ball strraight overh head and quickly reve erse directio ons throwing the ball a as hard as posssible toward ds the grou und. Be carreful as the ball may q quickly boun nce back up p towards yyour head. Grab b the medic cine ball an nd repeat.


44



Medium m Box Land dings

Stan nd on a medium-sized box (appro oximately 12-18 inchess high). Sttep off of the box and lland in an athle etic stance.. Make surre to land “c chest over knees k over feet.” Let your weigh ht dissipate over your entirre foot and land “quiettly” and “sofftly.”


45



Move ement Serie es Thiss series can n be perform med over a 10-15 yard d area and ccan be use ed with eithe er a baskettball or a med dicine ball. Perform P each moveme ent consecutively untill the entire series is co omplete. ¨ Run forw ward and ba ackward wh hile raising the medicine ball ove erhead then n back to the e waist ¨ Run forw ward and ba ackward wiith a medicine ball ove erhead and reach laterrally left and right ¨ Run forw ward and ba ackward wiith a medicine ball in ffront and tw wist to each side of the e body ¨ Slide wh hile raising the medicin ne ball overrhead then back to the e waist ¨ Slide witth a medicine ball overhead and reach laterrally left and d right ¨ Slide witth a medicine ball in frront and twist to each side of the body ¨ Carioca while raisin ng the medicine ball overhead the en back to the waist ¨ Carioca with a med dicine ball overhead o an nd reach la aterally left a and right ¨ Carioca with a med dicine ball in n front and twist to eacch side of tthe body


46



One O Leg Ba alance and d Reach

Ba alance on on ne leg and while keeping only a slight s bend in the knee e, reach bo oth hands to owards the ground,, then return to the sta anding posittion. On ne Leg Weighted Dorrsiflexion

Pla ace one weight plate (10 lb or 25 lb) on the ground g and d put your h heel on the edge. Hold d the other w weight plate e straight up and place e it on yourr top of yourr shoe (tow wards your ttoe). Hold o onto the weig ght and low wer your foo ot until it tou uches the ground, g then n drive your toes up as high as yyou can and d pause momen ntarily. Low wer back to o the start and repeat.


47



Over the Fence e

Faciing laterally y to the dire ection you are a going, ra aise your riight knee up as high a as you can a and rotate it forrward you as a if you we ere trying to o step over an imagina ary fence. T Then do the e same thin ng with the left lleg (alterna ating each le eg). Keep your should ders and to orso straight ahead Overhead Forward L Lunges

Step p forward and drop into o a lunge position. p At the bottom m of the lung ge, extend your arms overhead. Step p forward bringing both h feet togetther and rep peat on the e other leg.


48



Plate Hip H Abducttion

Assu ume an ath hletic stance e and place e a 25 lb we eight plate o on the grou und outside e your left fo oot. Put yourr right foot outside o and d to the left of the plate e. Push the e weight accross your b body. Repe eat on the othe er foot and alternate a fo or the presc cribed amou unt of repettitions.


49



Pu ush-Up Core Series ((3 Moves)

Bala ance yourse elf in the top position of o a push-up (plank po osition). Yo our hands sshould be directly unde er your sho oulders and your arms should be fully extend ded. Your ffeet should be hip widtth apart. Keep your anklles, knees, hips, and shoulders s in n a straightt line. Altern nate arms e each repetittion and attem mpt to keep p your body y still (minim mal hip mov vement) during each e exercise. 1 1. Hand to o Shoulderr: Balance on one arm m, and with the other a arm, lightly ttouch your opposite shoulder 2 2. Arm Exttension: Balance B on one arm an nd reach yo our other arrm straight out in frontt of your head 3 3. Reach Through: T Balance B on n one arm and a reach u underneath your body with your o opposite arm


50



Qua ad Stretch

While walking forward, f pu ull your left heel h into yo our backside, then step and do th he same thing with yourr right heel (alternating g each leg).

Sh hin Grabs

While walking forward, f gra ab your ank kle and kne ee and pull towards yo our chest. H Hold for 2 sseconds then n switch leg gs.


51



Sid de Bridge

Bala ance on one e forearm and a both fee et while kee eping your body in a sstraight line from the head to the heells. Side-to o-Side Lunges

Step p laterally to o your rightt with your right r leg and assume a side lunge e position ((ankles, kne ees, hips, and shoulders facing perp pendicular to t the directtion you are e moving and keeping g your torso o upright). Allow w your bodyweight to shift over your y right fo oot. Bring yyour feet tog gether and repeat. Ma ake sure to o do b both sides.


52



Single Leg g DB Calf R Raises

Bala ance the po ower pad off your foot on o an eleva ated surface e. While h holding a du umbbell in o one hand, let yyour heel drrop into a deep stretch h, then push h up onto your toes an nd pause brriefly. Lowe er your heell back down n to the starting positio on and repe eat. Single e Leg DB R RDL

Hold ding two du umbbells, ba alance on one o leg with h a slight be end in yourr knee. Initiiate the mo ovement by lowe ering your upper u body towards the ground (letting that hip act as a hinge). O Once the du umbbells have e reached the t middle of o your shin ns, pull your body back up to the starting po osition. It is important to m maintain goo od upper bo ody posture e through th he entire ra nge of motion. If the m middle of yo our shins is s too d deep, then only lower yourself as s far as you u are able to o while maiintaining prroper posture.


53



Single S Leg g Forward B Bounds

Usin ng an over exaggerate e ed sprinting motion, bo ound forwarrd (long striides) trying to cover ass much dista ance as pos ssible with each stride e. Upon lan nding quickly repeat w with the opposite leg. F Focus on driviing your knees and toe es up with each e bound d. Single Leg g Lateral B Bounds

Starrt by balanc cing in an athletic stance on your left foot. P Push off of yyour left foo ot (moving tto the right)) and jump latera ally as far as a you can, and land on o the right foot into a balanced a athletic posiition. Focu us on taking as much horizontal distance d as s possible a and land in an athletic position. R Repeat the drill with your le eft foot for the t prescrib bed amountt of repetitio ons (then sswitch legs)).


54



Sin ngle Leg Sq quats (touc ch bench)

Stan nd next to a standard weight w benc ch and slow wly lower yo our body un ntil you are sitting on tthe bench. Push through your y heels and a return to t the starting position n. While low wering yourr body it is important to ke eep your an nkles, knee es, hips, and d shoulders s in a straig ght line. SB B Leg Curl

Starrt by lying on o your back with yourr feet on the e ball (the b back of your ankles). R Raise your hips into the a air while ke eeping yourr legs straig ght. Slowly pull your h eels in tow wards your h hips while kkeeping yourr hips eleva ated through the entire e range of motion. m Retturn to the starting possition and rrepeat.


55



Standing g Groin Strretch

Starrt by standin ng in a wide e stance. Drop D down into a squa at position a and while a at the bottom m position, use your elbow ws to push your y knees away from each otherr. Hold for 2 seconds then stand d back up. Up p and Back k Decelerattion Runs

Sprint 10-15 ya ards, perforrm a T-step p at the cone e, and then n quickly sp print back to o where you u started. At th he end of each sprint, you want to o come to a complete stop in an athletic sta ance. The kkey is to stayy low, take shorter s step ps as you approach a yo our stop, be e under con ntrol, and fin nish in an a athletic stan nce.


56



Wall Dorsiflexio on

Stan nd with your body against a wall and a your fe eet approxim mately 12 in nches awayy from the w wall. Raise e yourr toes as high as possible pausing momenta arily at the ttop range o of motion. L Lower yourr toes until yourr feet touch h the ground d and repea at. Zigz zag Agility y

Set up 5 or 6 cones appro oximately 4--5 yards ap part in the sshape of a ccontinuous “V” shape. Start at the ffirst cone and sprint th hrough the entire e serie es of cones until each are comple ete.


57

8 Week ACL Injury Reduction Program for Basketball Players

Recommend Documents