Our Program

1. Dynamic Warm-up

The warm-up is one of the most important and critical aspects of training.  The preparation for training or practice should be taken seriously and the fundamental skills that take place during this phase should be applied with the utmost concentration. 

            The dynamic warm-up serves three purposes:

            1) Raise the athlete's core temperature

            2) Elevate the athlete's heart rate

            3) Activate the nervous system.

  • During the Dynamic Warm-up, you want to keep moving and establish an up tempo transition into the rest of the ACL Enhancement program.
  • Stretching that occurs during the dynamic warm-up is to loosen up the muscles, not to work on flexibility. (This should be done after practice).

2. Agility Drills

These drills are used to improve foot quickness and change of direction.  The key to performing agility drills is to minimize the contact time between the feet and the ground.  These drills must be performed as quickly as possible, while maintaining a good "athletic position" and keep the feet moving throughout the drill.

3. Strengthening

The key to the strengthening component is to have a proportionate balance between all of the active muscles.  The hamstrings, gluteus, and core muscles are often over-looked when performing weight-training programs.  These muscle groups are very important in terms of generating power and preventing injury.

4. Balance

Balance is defined as a "state of equilibrium." To have good balance, one must also have good proprioception. Balance and proprioception are crucial for controlling one's own body when completing activities such as cutting, running, and jumping.  If an athlete is lacking proprioceptive skills, she will not react, accelerate, or recover as quickly as her opponent. 

5. Plyometrics

Plyometrics are a type of exercise using explosive movements to develop muscular speed and strength to increase power. Examples include bounding, hopping, and jumping. Plyometrics have been shown by research to be a key component in ACL prevention programs to decrease risk of injury and enhance performance on the field.