Prevent ACL Injuries with Plyometrics

Plyometrics help build power, strength, and speed, and also help you practice landing skills. When you practice these skills, a sports performance specialist can give you specific instructions and watch to be sure you are landing correctly.

• Jump and spin.
  On the same spot, bend your knees and jump into the air. Spin one-quarter turn (90 degrees) to the right and land on both feet. Repeat to the left. Advance how much you spin to a half turn, three-quarters turn, and full turn.
• Tuck jumps.
  On the same spot, jump straight up with your hands at your side. As you jump, bring your knees up toward your chest. Repeat immediately 10 times.
• Hopping.
  You will need a small object to hop over for this exercise. You can start with a small object like a book or even a piece of tape along the floor. Place the object or tape on the floor to your left, and hop over it using both legs. Then hop back to your right. Hop back and forth over the object 20 times. You may also hop back and forth on one leg.

+ Learn about the Bon Secours Physical Therapy Injury Prevention Program!