ACL INJURY

PREVENTION
PROGRAM
THE CHEER KIN
Frequency: 2-3 days/week

Intensity: Moderate intensity warm up before

doing tumbling or jumps.

Duration: Should take ~25 minutes to complete.

Athletes should begin this program during the pre-
season summer months and continue it
throughout the competition season.
 Part 1: Running & Agility (~3 minutes)

1. Forward Running (4 floor lengths)

Purpose: To warm up the body and practice running technique.
Instructions: Run at a moderate-fast pace to the end and back of one strip of
the cheer floor. Repeat.

2. Backward Running (4 floor lengths)

Purpose: To continue warming up and engage the posterior thigh and hip
muscles.
Instructions: Run backwards to the end and back of one strip of the cheer
floor. Repeat. Land on your toes and always keep both knees slightly bent.

3. Forward Zig Zag Running (4 floor lengths)

Purpose: To develop agility, coordination and body control in multiple planes
of movement.
Instructions: Run forwards in a zig zag pattern to the end of one strip of the
cheer floor and back. Repeat.

4. Backward Zig Zag Running (4 floor lengths)

Purpose: To develop agility, coordination and body control in multiple planes
of movement.
Instructions: Run backwards in a zig zag pattern to the end of one strip of the
cheer floor and back. Repeat.

5. Side Shuffle (4 floor lengths)

Purpose: To engage the hip muscles and develop speed and coordination
during side to side movement.
Instructions: Stand facing sideways in an athletic stance, with both knees
slightly bent. Push off into a side-step with the back leg and shuffle
continuously to the end of the floor. Ensure the hips, knees and ankles maintain
a straight line throughout the shuffle. Perform 2 floor lengths with each side
leading.
 Part 2: Plyometrics (~5 minutes)

1. Forward 2-Foot Hopping (2 floor lengths)

Purpose: To develop power and neuromuscular control while practicing the
foundational movements required in tumbling.
Instructions: With both feet together and arms above the head, hop
continuously forwards until you reach the end of the floor. Turn around and
repeat the same thing back to the other end of the floor. Ensure your feet stay
together and your arms remain overhead, trying to reach upwards through the
shoulders as much as possible.

2. Forward Single-Leg Hopping (2 floor lengths – 1 each leg)

Purpose: To develop power and neuromuscular control while practicing the
foundational movements required in tumbling.
Instructions: Stand on one leg and hop forwards down to the end of the cheer
floor and back. Repeat on other leg.

3. Backward Single-Leg Hopping (2 floor lengths – 1 each leg)

Purpose: To develop power and neuromuscular control while practicing the
foundational movements required in tumbling.
Instructions: Stand on one leg and hop backwards down to the end of the
cheer floor and back. Repeat on other leg.

4. Jump Landings (15)

Purpose: To practice correct landing techniques, shock absorption and
alignment.
Instructions: Stand with your feet together on an elevated platform (about 1-3
feet high). Swing the arms back and do a straight jump off of the platform,
landing on the floor. Feet should be hip width apart upon landing and knees
should be facing straight ahead, in line with your feet. Perform 15 times.
 Part 3: Core & Lower Body Strength (~10 minutes)

1. Hollow Rockers (2 x 15)

Purpose: To strengthen the abdominals and hip flexors.
Instructions: Lay on your back with your arms crossed over your chest. Lift
your feet, head and shoulders off the floor into a hollow position, with your
knees straight, feet together and toes pointed. Rock back and forth 15 times
while maintaining this position. Perform twice.

2. Superman Rockers (2 x 15)

Purpose: To strengthen the lower back and glutes.
Instructions: Lay on your stomach with your arms reaching straight out in front
of you. Lift your feet, head, arms and chest off the floor into an arched position,
with your knees straight, feet together and toes pointed. Rock back and forth
15 times while maintaining this position. Perform twice.

3. Side-Lying Clamshells (2 x 10)

Purpose: To strengthen the hip abductors and external rotators.
Instructions: Place a mini band around your knees and lay on one side with
your hips and knees bent. Against the resistance of the band, lift and externally
rotate the top leg away from the bottom leg while keeping both feet together.
Slowly bring the knees back together and repeat 9 more times. Perform twice
on each side.

4. Bulgarian Split Squats (2 x 10)

Purpose: To strengthen the quadriceps.
Instructions: Stand with one foot in front of the other. The back foot should be
placed on a stable surface about knee-height. Slowly squat down and ensure
that the front knee does not surpass the front foot. Push back up while
maintaining your balance. Repeat 9 more times. Perform twice on each side.
 Part 3 (Continued)

5. Walking Lunges (2 floor lengths)

Purpose: To strengthen the quadriceps and practice single-leg balancing.
Instructions: Lunge forward leading with your right leg, then push off with
your right leg and lunge forward with your left leg. Repeat for 2 floor lengths.
Allow your back knee to bend but avoid touching the floor with it. The front
knee should be directly over top of your ankle and you should be unable to see
your front foot.

6. Partner-Resisted Hamstring Curls (2 x 5)

Purpose: To strengthen the hamstrings.
Instructions: One partner lays on their stomach on the floor while the other
partner kneels over top of their thighs, facing in the opposite direction. The
partner laying on the floor must keep their feet together and curl their legs up,
trying to get their heels to their buttocks. While doing that, the top partner
places their hands on the ankles of the bottom partner and pushes down to
provide resistance. On the way down from the curl, the bottom partner must try
to keep their heels touching their buttock while the top partner attempts to
push the legs back down to the floor. Each partner must do 2 sets of 5 curls.

7. Single-Leg Calf Raises (2 x 10)

Purpose: To strengthen the calf muscles and practice single-leg balancing.
Instructions: Stand up with your arms at your sides, then bend one knee up so
you are standing on one foot and maintaining your balance. Rise up onto your
toes, then lower slowly down to a flat foot position. Perform 10 times, twice on
each side.
 Part 4: Flexibility (~7 minutes)
1. Quadriceps Stretch (30 seconds each side)
Purpose: To stretch the quadriceps on the front of the thigh.
Instructions: While standing, reach backwards to grab one foot, then pull it
towards your buttocks. Your knee should be pointed down to the ground and
your legs should be close together. Hold for 30 seconds, switch sides and
repeat.

2. Hip Flexor Stretch (30 seconds each side)

Purpose: To stretch the hip flexors on the front of the hip.
Instructions: Go into a half kneeling position, squeeze your glutes and slightly
lean forwards with your hips. Keep your hips square with your shoulders and if
possible, reach back to grab your back foot and pull it towards your buttocks.
Hold for 30 seconds, switch sides and repeat.

3. Hamstring Stretch (30 seconds each side)

Purpose: To stretch the hamstrings on the back of the thigh.
Instructions: Go into a half kneeling position and straighten out the front leg.
Bend forward at the hips and place both hands on the floor on either side of
the front leg. Hold for 30 seconds, switch sides and repeat.

4. Hip Adductor Stretch (1 minute)

Purpose: To stretch the adductors on the inner thigh.
Instructions: Sit in a straddle position on the floor, with both legs straight.
Reach forwards as far as you can to stretch the insides of the legs. Hold for 1
minute.

5. Calf Stretch (30 seconds each side)

Purpose: To stretch the calf muscles on the back of the lower leg.
Instructions: Stand with one leg in front of the other, bend forward at the waist
and put both hands on the ground. Keep the knee of your front leg slightly
bent and the knee of your back leg straight. Hold for 30 seconds, switch sides
and repeat.