ACL Prevention Series: Jump training
by Kevin Roberts, ATC, M.Ed.
This is part II of the ACL Prevention series we started last time. Part I focused on flexibility of the athlete and now we move towards Jump training or better stated "Deceleration Training." The following jumps are easy to incorporate into any pre-game warm up or regular practice plan. The major point in this series is to emphasize landing each jump "softly" while maintaining neutral leg alignment. So many athletes today do not train their bodies to slow down during a sprint, jump or cut. Generating maximum power during these activities is important but even more important is the bodies ability to slow down or eccentrically contract the muscles to properly decelerate. Training cues to use during jumps is " land softly", "keep knees bent during landing" and "land in control." All jumps should be performed 3-4 sets 10 jumps each set.
Exercise 1 - Frog Jump or Squat Jump
The Frog jump or Squat jump is a jump that starts in the deep squat position then quickly explodes into a reach jump with arms overhead. Reach overhead as high as possible. Key in landing softly with knees bending on contact with the ground.
Exercise 2 - Scissor Jumps
Scissor jumps are lunge jumps. Start in the lunge position then jump into air and land in opposite lunge position using the above verbal cues. Land softly and In control!
180 Degree Jumps
180 degree jumps are also known as twist jumps. The athlete starts in the semi-squat position then explodes into the air while twisting in mid air landing in control 180 degrees from the start position. Torso and legs should fully extend during the mid air phase. Key on this jump is to not over rotate and land softly. Do not land stiff legged.
SL Barrier Jump
SL barrier jumps are basically Single Leg right to left jumps over a small barrier/cone. The athlete starts on one leg in the flexed position the explodes over the barrier landing on the opposite leg "softly." This is repeated again.
Tuck Jumps
Tuck jumps are standing jumps. Start in the standing position then jump into the air bringing your knees into your chest trying your best to keep upward posture. Then land in control and softly bending knees as soon as contact with the ground is made.
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