ACL Injury Prevention Training

Phase 1: Technique Development (Weeks 1 and 2)

Athletes develop proper form and technique for each jump. Six basic techniques are stressed:

• Upright posture, neutral body alignment and body/trunk control throughout each exercise or jump
• Taking off and landing without excessive side-to-side or forward-backward movement of the lower body
• Soft landings through the entire foot
• Initiate from a neutral position with flexed knees
• End jumps with exaggerated, deep hip and knee flexion
• Preparation for the next jump by holding position in countermovement

Jumps in Phase 1

Wall Jumps
Tuck Jumps
Squat Jumps
Barrier Jumps (side to side)
Barrier Jump (forward/backward)
180⁰ Jumps
Broad Jumps
Bounding in place

Phase 2: Fundamentals (Weeks 3 and 4)

In this phase, the training focus is concentrated on transitioning the use of proper technique in double-foot maneuvers to single-leg hops. The emphasis remains on performing each jump or hop with excellent form, with carryover jumps being performed for longer duration. New, more difficult transitional jumps and hops are introduced to build on skills mastered in the first two weeks. The focus remains on well-performed, quality drills.

Jumps in Phase 2

Wall Jumps
Tuck Jumps
Jump, Jump, Jump, Vertical
Squat jumps
Barrier Jumps (S/S)
Barrier Jumps (F/B)
Scissors Jump
Single Leg Hop
Bounding for distance

​Phase 3: Performance (Weeks 5 and 6)

Jumps in Phase 3

Wall Jumps
Jump Up, Down, 180⁰, Vertical
Squat Jumps
Mattress Jumps (S/S)
Mattress Jumps (F/B)
Hop, Hop, Hop Stick
Jump into bounding