“
To optimise results, these sessions should be initiated in the pre-season and continued throughout the season.
No one wants to get sidelined with an ACL injury. To help reduce your risk, a regular ACL prevention program is highly recommended. Most studies agree that each session should be performed several times per week, lasting between 20 and 30 minutes. To optimise results, these sessions should be initiated in the pre-season and continued throughout the season, to achieve the full benefits of your program.
Single Leg (SL) Strength Exercises
Single Leg Squat
Bulgarian Squats
Reverse Lunge
Split Squat
Lateral Lunge
Forward Lunge
Walking Lunge
Box Step Ups
All these SL exercises should be incorporated into your strength program.
Phase 1 Jump-Land-Stick
Box Jump 3x5 sets, box height 10-60cm depending on skill and age, land in a ¼ squat position, land quietly.
Single Leg Box Hop 3x5 each leg, land in a ¼ squat position.
Single Leg Lateral Box Hop 3x5 each leg, land in a ¼ squat position
Lateral Bound and Stick 3x5 each leg, 2sec hold on stick, land in a ¼ squat position.
The emphasis on the first phase is learning to jump but more importantly to land. The first phase is to develop eccentric strength, putting the brakes on.
About the author
Greg Austin is an ASCA-accredited strength coach and has worked 12+ years as Head of Athletic development and Director of Rugby in private schools. He's also an ex-professional Rugby League/Union player starting with Rugby Leaugue at Manly Sea Eagles and transitioning to Union in the UK, Italy and Ireland.
* This information is not medical advice and we strongly recommend you consult with a doctor before beginning or changing your exercise program.