ACL and Shoulder Prehab

D5 ACL and Shoulder Prehab Routine

To replace the leg workouts, we're adding a 20 minute program to cut down the risk of ACL and Rotator-cuff injuries. The leg portion can be done at the end of any workout (summer league, practice, track workout, gym). The shoulder portion should be done at a workout in a gym. Please do these routines once a week; stay healthy.

Hops: ... set up 5 cones each 1.5 feet apart. {2 minutes}

1. Stand on right leg, and jump over each cone. Land with knee bent and absorb shock. Add arm action for more plyometric benefit. Do each jump one at a time; land and set yourself before doing next jump. When you've done 5 hops, stay on right leg and do 5 in the other direction. (pic 9)

2. Repeat for left leg.

Jumps: {5 minutes}
1. Stand on right leg. Jump as far as you can at a 45-degree angle forward-and-left. Land on your left foot, with left knee bent, and stabilize. Then Jump off left leg at 45 degree angle forward-and-right. Do 10 jumps total (5 off each side). (pics 10-11)

2. Stand on right leg, in power position. Jump as far as you can to your direct left (90 degrees) landing on your left leg (knee bent absorbing shock) in one-leg power position. Jump backwards and turn, landing at your starting position on your right leg facing forward. Do 10 jumps (5 each direction). (pics 12-13)

3. Repeat #2 starting on your left leg, jumping to your right 90 degrees landing on right leg, then jumping back with right leg. Same # of reps

Shoulder prehab -- to be done in gym lying on bench or lying on physioball (chest on ball, feet on ground: {7 minutes}

1. Lying on bench or physioball, hold 1, 3 or 5 lb weights.

Do 15 Y-lifts (pics 14-15),

T-lifts (pics 16-17)

W-lifts (pics 18-19)

L-lifts (pics 20-21).

2. Stand with back against wall. Butt, back, elbows and wrists should be in contact with wall at all times. Start with humerus bone perpendicular to body and elbows at 90 degrees. 5 times, very slowly, touch the tips of your fingers together above your head and return to original position. (pics 22-23)

3. On pull-up bar. First hang for 20 seconds. Then rotate your shoulders in circular motion and stop at different points to hold position for seconds. Find 5 different positions to hold for 5 seconds.