Suggested Dynamic Warm-Up: ACL Specific Exercises

This exercise recruits multiple muscle groups in the lower body while training proper mechanics of jumping and landing.
Proper positioning of the feet, knees, and hips should be stressed during this exercise. The feet should be shoulder width
apart, with toes pointing forward. The knees should be over the toes, never farther forward than the toes. The hips should be pushed back, with the chest up. This position should be maintained on take-off and landing.
Walking Forward Lunge
Similar to squat jumps, position of the knee should be stressed in this exercise. The knee be pointing straight forward
throughout the exercise and should not be farther forward than the toes. The chest should be upright, not leaning forward. Lateral Hops
Knee position is key when jumping side to side. The alignment of the foot, knee, and hip is the same as the previous two
exercises. When pushing off and landing, proper positioning should be maintained, ensuring the knee is point straight
forward. Body weight should be centered over the leg upon landing.
Jump Lunges

en-US This exercise incorporates the mechanics of squat jumps and walking forward lunges. Jumping and landing require the
same principles as described above and athletes should be masters of the mechanics of the previous exercises prior to
attempting this exercise.
Other Exercises
There are a variety of other exercises that can make up the dynamic warm-up for any team. Some common exercises are: running butt kicks, running high knees, skipping for height, lateral shufes, and carioca.
These exercises have been proven to decrease ACL injuries in athletes, specically females. Targeted prevention is the best
method to help keep athletes on the eld.
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