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A. Forward run with 3 step deceleration
Elapsed Time: 7 – 8 min
Purpose: Increase dynamic stability of the ankle/knee/hip complex
Instruction: Starting at the first cone, sprint forward to the second cone. As you approach the cone, use a 3 step quick stop to decelerate. Continue on to cone 2 using the same strategy to deceleration. Do not let your knee extend over your toe. Do not let you knee cave inward. This exercise is used to teach the athlete how to properly accelerate and decelerate while moving forward and the hip, buttock and hamstring musculature.
B. Lateral Diagonal runs (3 passes)
Elapsed Time: 8 – 9 min
Purpose: To encourage proper technique/stabilization of the hip and knee. This exercise will also deter a “knock knee” position from occurring – which is a dangerous position for the ACL.
Instruction: Face forward and laterally run to the first cone on the right. Pivot off the right foot and shuttle run to the second cone. Now pivot off the left leg and continue onto the third cone. Make sure that the outside leg does not cave in. Keep a slight bend to the knee and hip and make sure the knee stays over the ankle joint.
C. Bounding run (44 yds)
Elapsed Time: 9 – 10 min
Purpose: To increase hip flexion strength/increase power/speed
Instruction: Starting on the near sideline, run to the far side with knees up toward chest. Bring your knees up high. Land on the ball of your foot with a slight bend at the knee and a straight hip. Increase the distance as this exercise gets easier.