ACL Injury Prevention Warm-Up for Athletes

We are Sauk Prairie Healthcare. The video is our adaptation of the FIFA 11+ which is scientifically proven to prevent ACL injuries and improve performance.

Printable PDF of exercises and field layout can be found HERE.

FIFA 11+ Adaptation by Sauk Prairie Healthcare Sports Medicine

RUNNING EXERCISES

1. Running Straight Ahead
2. Hip Out
3. Hip In
4. Circling Partner
5. Skips
6. Quick Forwards and Backwards

STRENGTH-PLYOMETRICS-BALANCE (30 sec ea, 2 sets)

1. Plank
   Level 1: Forearm Plank on Elbows
   Level 2: Plank with Alternating Leg Lifts and Hold
   Level 3: Plank with One Leg Lift and Hold
2. Adduction (with Partner or Chair)
3. Side Plank
   Level 1: Side Plank on Elbow
   Level 2: Side Plank Raise and Lower Hip
   Level 3: Side Plank with Leg Lift
4. Single Leg Bridge
   Level 1: Leg High
   Level 2: Leg Forward
5. Eccentric Hamstrings
   Level 1: Single Leg RDL (T)
   Level 2: Nordics
6. Squats
   Level 1: Squats with Calf Raise
   Level 2: Partner Single Leg Squat
7. Walking Lunges
8. Jumps
   Level 1: Vertical Jumps
   Level 2: Lateral Jumps
   Level 3: Square Jumps

AGILITY (2 sets)

1. Run Across Pitch
2. Bounding
3. Plant and Cut