ACL Prevention Program

The ACL or anterior cruciate ligament is one of four ligaments providing stability to your knee. The ACL in particular aids in lateral movement and change of direction. In lacrosse, we know that these two things are key concepts of the game. As female athletes we are biologically more susceptible to an acl injury at some point in our athletic career. Research attributes this to a multitude of possibilities whether it be; hormone levels, biomechanics, ligament strength, or fatigue. The ACL prevention program is a great way to lower our risk of a tear at some point down the line. In order to best protect our athletes at Cardinal Girls Lacrosse we have incorporated the ACL Prevention program into our daily warm-up. You will need a ladder and a mini band to put around your quads.

1. Jog

• 50 yards down and back, nice and slow to stretch the legs out.

Going through the ladder, complete the following:
​​
Warm-Up (ACL Prevention Program)

• Jog
• 2 In High Knees-Ladder to Jog, Knee hug 
• 2 In High Knees-Ladder to Jog, Quad pull 
• Sideway High Knee(R)-Ladder to Jog, Sweeps
• Sideways High Knee(L)-Ladder to Jog, 4’s 
• 2 In 2 Out(R)-Ladder to Jog, Side Lung 
• 2 In 2 Out(L)-Ladder to Jog, Spiderman Lung 
• Forward Icky Shuffle-Ladder to Jog, Straight Leg Kicks 
• Backwards Icky Shuffle-Ladder to Jog, Inverted Toe Touch
• ----Bands Around Quad----
  1. 10ea Lateral Walk 
  2. 10ea 3-Way Toe Tap
  3. 10ea Clam Shell
  4. 10ea Double Leg Glute Bridge
  5. 5ea Single Leg Glute Bridge 
• Ladders with Bands
  1. Right Foot in Ladder Jumps
  2. Left Foot in Ladder Jumps
  3. Skier Jump 2x

​