Training based on, researched, and evaluated by Journal of Orthopedic and Sports Physical Therapy from September 2018.
Phase 1: Dynamic Team Warmup
Phase 2: Foundational Movements (Strengthening exercises)
Phase 3: Plyometrics: Alignment, Cutting, Reaction
Training session should move through all three phases in order, with increasing levels of difficulty on Phases 2 & 3 as players get stronger in the program.
Phases 1 & 3 should be completed before every game.
(Phase 2 is strengthening and can be done independently at home or whenever time allows.)
Q: Does a program like this really keep me from tearing my ACL?
A: Although there’s no 100% guarantee, completing the program 3x/week can reduce the risk of injury up to 67%
Q: Do I need a lot of equipment?
A: No, just cones and a soccer ball
Q: is this just for soccer players?
A: No, this program is for any athlete, and sections using a soccer ball can be modified for basketball or volleyball.
Q: What if I have a history of ACL tear or ankle sprain?
A: Once you’ve been cleared for full activity by your doctor, this is a great program to re enter your sport.