ACL Jump Training

LSU Women’s Basketball ACL Jump Training Program
Created by Micki Collins, ATC

Level 1
Jump Rope 200 reps

Begin with 2 foot hops

Progress to alternating feet, skiers, side to side, and single leg hops as tolerated

Quick Box Jumps (8 inch box)

Up-Up-Down-Down 2x15 reps

Switches 2x15 reps

Quick Jumps 2 feet- 2x15 reps

Two Foot Box Jumps (12-18 inch Crown Gym Mat Boxes) 3x10 reps

• Take off with both feet


• Use your arms


• Concentrate on sticking the landing


• Land with soft knees

Level 2

Depth Jumps 4x8 reps

• Stand on 12 inch box. Step off and as soon as you hit the ground, explosively jump onto a higher box (18-24 inches)


• Spend as little time on the ground as possible


• Concentrate on your landing

Practice Vertical Jump 4x5 reps

• Feet hip width apart


• Hands at shoulder level


• Explosively dip and jump straight up. Reach and extend with your dominant arm
  

Jump Rope-same as level 1, but progress to more advanced exercises

Quick Box Jumps-same as level 1

Level 3

Hurdle Hops x5

• Stand on 12 inch box. Step off and jump over a series of adjustable hurdles


• After jumping over the last hurdle do a long jump as far as possible


• Stick the landing

Tuck Jumps 3x15 reps

• Jump explosively with both feet, bringing your knees to chest and getting gas high as possible


• Be quick off the ground and use your arms

Standing Long Jump x3

• Drill is done form one end of the platforms in the weight room to the other


• Try and get to the end in as few jumps as possible


• Recover after each jump, reset, and explode out as far as possible


• Use your arms, stick the landing
  

Single Leg Explosive Jumps 3x10 reps each leg (advanced)

• Start with one leg on a 12-15 inch box (you want the quad close to parallel to the ground


• Explosively jump up, getting as high as possible


• Switch legs in midair so that you come down with the opposite leg on the box


• Drive up explosively with the opposite leg


• Repeat until prescribed reps are completed