Name: Playbook - Jess Racz - ACL Prevention #3
Uploaded: 2022-10-07T03:29:12.732Z
Duration: 45 min
Description: ACL Prevention #3

Build your lower body reactive strength and armor with this workout to reduce the risk of ACL injuries

Forward Skips with arm swings

Go for about :20 sec or distance of full Court and back

Standing Side Shuffle with Arm Swing

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Straight Leg Skips

Quad Pull With reach

Crossover Adductor Stretch

Keep legs at 90 degrees the entire time
Number of reps shown = total

Hip Swivels

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

Go the distance of a full basketball court using the space you have or about :20 sec

Forward Facing Under Carioca

Go for :20 sec / the distance of a full basketball court using the space you have

Backward Crossover Steps

Dynamic Warm Up

Use a medicine ball, DB, KB, bumper plate, or just go bodyweight if you don’t have a dual medicine ball. Between 4-10# 

Complete 6 on each leg alternating = 12 total

MB Euro Step Balance

Turn the foot out during the landing without your knee diving in word 
6 reps on each side

Banded Single Leg Decel with Ankle Turn Out

If you don’t have a partner, just go without it! 
20 seconds each leg

Partner Push Rapid Deceleration

8 each side 
Notice the short distance between both feet — don’t lunge out, keep the distance short & pretend the floor is hot lava

Banded Momentum Deceleration

Banded Bumper Plate Single Leg Decel

Banded Rotational Pop Back

Hold dumbbells by side or in goblet position 
6 reps on each side 
Knee goes to where it’s in line with the toes but not any further!

Split Stance Leg Press Drill

Release the band as quickly as possible while simultaneously rapidly dropping into a SLDL. Pause at the bottom 
6 reps on each side

Banded Rapid SLDL

Side Lunges

3 sets each leg 
Go for :20-:30 sec
You can also make circles in place

Circle Hops

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Hey,
I am pro basketball player from Europe. Today I tried some of your workouts and it’s great! I enjoyed the session a lot and I will try other workouts upcoming week! Thanks a lot for doing it! It’s very helpful for me as a basketball player!

ACL Prevention #3

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