Exercise prevention plan "Save your knees"

General Guidelines for Stretching
• Do a large muscle warm-up such as light running/jogging for 6 to 10 minutes before stretching or complete 3 laps if doing jogs on the track. Indoors-option 25 each pushups/setups, run in place.
• Don't bounce or jerk when you stretch. Gently stretch to a point of tension.
• Hold the stretch for 30 seconds. Concentrate on lengthening the muscles when you're stretching. Repeat 2 times on each side. Breathe normally. Don't hold your breath. Video link at the bottom.
Exercise Distance Repetitions
I. Warm-Up
Jog line to line 50 yards 1-2
Shuttle side to side run 50 yards 1-2
Backward running 50 yards 1-2

II. Stretching
Calf stretch NA 2 x 30 seconds
Quadricep stretch NA 2 x 30 seconds
Hamstring stretch NA 2 x 30 seconds
Inner thigh stretch NA 2 x 30 seconds
Hip Flexor stretch NA 2 x 30 seconds

III. Strengthening
Walking Lunges 20 yards 20 lunges
Russian Hamstring NA 30 reps
Single Toe raises NA 20 reps bilaterally

IV. Plyometrics
Lateral Hops #5 soccer ball 20
Forward Hops #5 soccer ball 20
Single Leg Hops #5 soccer ball 20
Vertical Jumps (headers) NA 20
Scissors Jumps NA 20

V. Agilities small sided games
Shuttle Run 40 -50 yards 3
Diagonal Run 40 -50 yards 3
Bounding Run 50-60 yards 3

VI. Cooldown always do a jog Before cooldown
Bridging NA 2 x 30 seconds
Abs crunches/leg lifts NA 3 x 30 reps
knee to chest stretch NA 3 x 30 seconds
Figure 4 stretch NA 2 x 30 seconds
Butterfly stretch NA 3 x 30 seconds
See the Videos here Link to ACL injury prevention (http://www.la84foundation.org/3ce/acl_frmst.htm)