ACL Field Warmup/Prevention Program

Adapted from Westerville Worms Rugby Team warmup, Accelerated Sports Residency Program

Dynamic Warm-up Program

Field Setup

Field setup for ACL warmup.
Field setup for ACL warmup.

Phases 1 and 3 will be completed between the cones (cones 5 yards apart length wise and ~ 50 ft width wise). Cones optional; can use the hash mark and the sideline

Phase 2 can be completed in any available area

 

When to complete? This dynamic warm-up should be performed prior to every training session, and in a shortened version(phase 1 and 3) before each match.

What to pay attention to when completing warm-up? To make this warm-up effective, it is important that each exercise be performed correctly. Focus on control of movement and good biomechanical control, especially at the knee. Landings should be soft on the ball of the foot with bending of the knee, hip, and ankle without knee “buckling” inwards.

Phases 1 and 3 will be completed between the cones (cones 5 yards apart length wise and ~ 50 ft width wise). Cones optional; can use the hash mark and the sideline

Phase 2 can be completed in any available area

Phase 1

à Can be completed with everyone on line or in pairs as in phase 3. If completed in pairs, 1 set constitutes pair going through and jogging back to start outside of cones. If completed as a team, no need to jog back just turn around and go through cones opposite way.

Number given associated with video number

1) Forward Jog – Jog straight to the last cone: Complete twice.

2) Forward Hurdle Step: Jog to first cone and imagine you are stepping over a hurdle all the way to the next cone. Then jog to next cone and repeat. Keep trunk straight and supporting knee in good alignment: Complete once.

3) Backward Hurdle Step: Backward jog to first cone and imagine you are stepping over a hurdle backwards all the way to the next cone. Then jog to the next cone and repeat. Keep trunk straight and supporting knee in good alignment: Complete once

4) Walking lunge with twist: Jog to first cone and complete walking lunge with a twist, twisting towards the lunging leg all the way to the next cone. Then jog to the next cone and repeat. Lunge slow at even pace maintaining good core stability (trunk to stay straight): Complete once

5) Quad Pull to Single Leg Deadlift: Jog to second cone and complete quad pull to SL DL all the way to the next cone. Then jog 2 cones and repeat. To complete stretch, bend R knee and grasp foot with R hand. Then, while maintaining stability on L leg, lean forward at the hips and reach L hand toward the ground until hamstring stretch is felt: Complete once

6) Spiderman with rotation: Jog to first cone and complete spiderman all the way to the next cone. Then jog to the next cone and repeat. To complete spiderman, do a full forward lunge stabilizing with opposite hand and reach the same hand(as leg lunging with) toward the sky. Complete once.

Phase 2

7) Nordic HS (partner): Kneeling with partner behind holding lower legs against the ground. During this exercise your body should stay completely straight. Slowly lean forwards trying to hold yourself up; when you can no longer hold gently take your weight on your hands falling into a push up position. Complete 1 set of 5-10 repetitions.

8) Single leg stance with ball toss (partner or can be done in bigger group): Standing 5 yards apart balance on R leg (slightly bending knee and hip) and complete passes with partner, challenging each other (don’t throw perfect passes, must catch ball with both hands). Complete 2 sets of 10 passes on each leg.

9) Deceleration hops (forward, lateral): Jump to the side from your supporting leg onto your other leg. Land gently on the ball of your foot and bend your hips, knees, and ankle. Hold this position for 3 seconds. Do not let your knee “buckle” inwards. Then, jump onto the other leg and hold for 3 seconds. Next, do the same thing going forward instead of laterally. Complete 1 set of 8 reps on each leg.

10) Slow Retro Lunge: The key to this exercise is moving slowly. Lift leg and slowly reach that leg backwards and complete lunge and move back into starting position slowly. Then, complete with other leg. Complete 1 set of 5 reps on each leg.

Phase 3 (partners)

à 1 set constitutes pair going through and jogging back to start outside of cones.

11) Forward jog – side shuffle shoulder to shoulder and land: Beginning with partner at opposite cone begin jogging towards the first cone. Shuffle sideways at a 90 degree angle towards each other. In the middle jump sideways towards each other making shoulder contact and land and side shuffle back to first cone. Jog to the next cone and repeat. Focus on proper landing form. Complete once

12) Forward jog side shuffle circle around partner: Beginning with partner at opposite cones begin jogging towards first cone. Shuffle sideways at a 90 degree angle toward each other and complete entire circle around one another (without changing the direction you are looking) and back to the first cone. Jog to the next cone and repeat. Complete once

13) Controlled push: Partner will stand in front of you with hands on each others shoulder and push you backwards x 2 cones then switch positions. The person being pushed backwards should offer moderate resistance (enough to provide good warm-up). Complete once

14) Forward run (2 cones) à Backward run (1 cone): Run at 75% total effort. Complete once. (no video)

15) Running Plant and Cut: Run 75% effort at 45 degree angle for 5 yards then plant and cut the opposite way. Make sure your upper body stays straight (don’t let your upper body

When to complete? This dynamic warm-up should be performed prior to every training session, and in a shortened version(phase 1 and 3) before each match.

What to pay attention to when completing warm-up? To make this warm-up effective, it is important that each exercise be performed correctly.Focus on control of movement and good biomechanical control, especially at the knee.Landings should be soft on the ball of the foot with bending of the knee, hip, and ankle without knee “buckling” inwards.