ACL Injury Prevention Program Plyometric Exercises

Phase 4 of the ACL Injury Prevention Program: Plyometric Exercises

woman jumping rope
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Plyometric exercises are explosive and help to build, power, strength, and speed. The most important element when considering performance technique during plyometric training is the landing -- it must be soft. When you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a straight hip.

These exercises are basic. However, it is critical to perform them correctly.

Please take the time to ensure safe and correct completion of these exercises. These plyometric exercises are part of the five phases of the Santa Monica Sports Medicine Research Foundation PEP Program: Prevent Injury and Enhance Performance.

ACL Injury Prevention Program Plyometric Exercise Drill

Lateral Hops Over Cone (20 reps)

  • Elapsed Time: 9.5 - 10 min
  • Purpose: Increase power/strength emphasizing neuromuscular control.
  • Stand with a 6" cone to your left.
  • Hop to the left over the cone softly landing on the balls of your feet land bending at the knee.
  • Repeat this exercise hopping to the right.

Forward/Backward Hops Over Cone (20 reps)

  • Elapsed Time: 10 - 10.5 min
  • Purpose: Increase power/strength emphasizing neuromuscular control.
  • Hop over the cone/ball, softly landing on the balls of your feet and bending at the knee.
  • Now, hop backward over the ball using the same landing technique.
  • Be careful not to snap your knee back to straighten it.
  • You want to maintain a slight bend to the knee.
  • Repeat for 20 reps.

Single Leg Hops Over Cone (20 reps)

  • Elapsed Time: 10.5 - 11 min
  • Purpose: Increase power/strength emphasizing neuromuscular control.
  • Hop over the cone/ball landing on the ball of your foot bending at the knee.
  • Now, hop backward over the ball using the same landing technique.
  • Be careful not to snap your knee back to straighten it.
  • You want to maintain a slight bend to the knee.
  • Repeat for 20 reps.
  • Now, stand on the left leg and repeat the exercise.
  • Increase the number of repetitions as needed.

Vertical Jumps with Headers (20 reps)

  • Elapsed Time: 11 - 11.5 min
  • Purpose: Increase height of the vertical jump.
  • Stand forward with hands at your side.
  • Slightly bend the knees and push off jumping straight up.
  • Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.
  • Repeat 20 times and switch sides.

Scissors Jump (20 reps)

  • Elapsed Time: 11.5 - 12 min
  • Purpose: Increase power and strength of vertical jump.
  • Lunge forward leading with your right leg.
  • Keep your knee over your ankle.
  • Now, push off with your right foot and propel your left leg forward into a lunge position.
  • Be sure your knee does not cave in or out.
  • It should be stable and directly over the ankle.
  • Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee. Repeat 20 times.

    Source:

    PEP Program, Santa Monica Sports Medicine Research Foundation, accessed 4/3/2016.

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