Name: Playbook - Jess Racz - ACL Prevention
Uploaded: 2022-10-07T03:29:12.668Z
Duration: 45 min
Description: ACL Prevention

Half Kneeling Quad Rockers

Sprinter Flow

Hip Swivels

Hip Cars

Lunge Stretch Big Toe Mobility

Step Through Ankle Mobility

Mobility

Alternating Ankle Hops

Alternating Lateral Ankle Hops

Two hops then on the 3rd hip drop into a single leg quarter squat — repeat for 10 reps on each side

Ankle Hop Single Leg Drops

Fast Lateral Bounds with Basketball

Landing

Set the clock for complete 6-10 on each side

Rapid Decelerations on the move

Fast Crossover Steps on the move

Footwork / Coordination

If too difficult, you can hold a regular plank. If too easy, add weight to your back or wear a backpack with books inside
If 30 sec is too hard or easy, add or subtract time

Rocking plank

Side Plank Abductions

Slow on the way down, go as fast on the way up 

Use a couch or chair as substitute for “no equipment workouts”

Single Leg Squats

12 each side 
Start on the heel and as you bridge up, transfer to the toes

Wall Single Leg Glute Bridges

Bodyweight Strength

ACL Prevention

At Home Full Body Strength Workout

Improve your agility! No equipment needed!

Lateral Change of Direction Workout - No Equipment Needed

Improve your first step on defense

First Step Movement Efficiency

No Equipment Needed: Balance, Decel, Vertical, Strength

Bodyweight Core Workout

Loved the session. Doing it again next week.

Collins

Bodyweight Lower Body Workout - No Equipment Needed

Ankle Injury Reduction No Equipment Workout

Full Body Bodyweight Workout - Vertical Jump & Strength

Hip Internal Rotation & Change of Direction

Full Body Mobility Pre-Workout, Cool Down or Off Day Flow

Bodyweight Hip Mobility Floor Drills

Change of Direction Gains No Equipment Outdoor Workout

Bodyweight Warm Up

ACL Prevention

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