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ACL Injury Prevention Strengthening

Phase 3 Strengthening


Updated April 16, 2014

The strengthening phase of the program focuses on increasing leg strength. This will lead to increased leg strength and a more stable knee joint. Technique is everything; close attention must be paid to the performance of these exercises in order to avoid injury.

    Walking Lunges (3 sets x 10 reps)
  • Elapsed Time: 6.5 - 7.5 min
  • Purpose: Strengthen the thigh (quadriceps) muscle.
  • Lunge forward leading with your right leg.
  • Push off with your right leg and lunge forward with your left leg.
  • Drop the back knee straight down.
  • Make sure that your keep your front knee over your ankle.
  • Control the motion and try to avoid your front knee from caving inward. I
  • f you cannot see your toes on your leading leg, you are doing the exercise incorrectly.

      Hamstrings (3 sets x 10 reps)
    • Elapsed Time: 7.5 - 8.5 min
    • Purpose: Strengthen hamstrings muscles.
    • Kneel on the ground with hands at your side.
    • Have a partner hold firmly at your ankles.
    • With a straight back, lean forward leading with your hips.
    • Your knee, hip and shoulder should be in a straight line as you lean toward the ground.
    • Do not bend at the waist.
    • You should feel the hamstrings in the back of your thigh working.
    • Repeat the exercise for 3 sets of 10, or a total of 30 reps.

        Single Toe Raises (30 reps x 2 reps)
      • Elapsed Time: 8.5 - 9.5 min
      • Purpose: This exercise strengthens the calf muscle and increases balance.
      • Stand up with your arms at your side.
      • Bend the left knee up and maintain your balance.
      • Slowly rise up on your right toes with good balance.
      • You may hold your arms out ahead of you in order to help.
      • Slowly repeat 30 times and switch to the other side.
      • As you get stronger, you may need to add additional repetitions to this exercise to continue the strengthening effect of the exercise.

      Next page > Phase 4 Plyometrics

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