Stronger Together

The Protex Program

Warm Up:
Warm up your muscles by jogging for 100 yards and then sprinting for another 50 yards while concentrating on excellent foot placement with each stride. Try and run more on the front portion of your feet with your legs striding in parallel. Concentrate on keeping your core engaged and your body upright. Now do 25-50 yards of a side to side shuttle run and finish the warm up with 25-50 yards of backwards running. Make sure to focus on using good running form so that all of your muscles get activated. To run in a way that helps prevent ACL injuries, focus on proper form, strength, and awareness. Start by maintaining good posture: keep your torso upright, your shoulders relaxed, and your core engaged. This alignment helps distribute the forces evenly through your body, reducing stress on your knees. Pay close attention to your foot strike. Aim to land softly on the midfoot rather than the heel, as this can help absorb shock and reduce impact forces on the knee. As you push off, make sure your knee is slightly bent, which allows your muscles to absorb the impact rather than your joints. Avoid overstriding, which occurs when your foot lands too far in front of your body. This can increase the load on your knees and lead to instability. Instead, aim for a shorter, quicker stride where your feet land directly under your body. This helps to maintain balance and reduces the risk of the knee collapsing inward, which is a common mechanism for ACL injuries.

Open Field Quadriceps Stretch:
Find a flat surface where the ground is even and free of obstacles like rocks or uneven grass. Stand upright with your feet together. If you need additional balance, you can lightly touch a nearby object, such as a goalpost, or even press one hand against your other leg. Bend your knee and lift one foot behind you, so your heel moves up toward your buttocks. use your hand to reach back and grasp your ankle or the top of your foot. Keep your knees close together. Maintain an upright posture by engaging your core. Your hips should stay level, with a slight push forward to deepen the stretch. Gently pull your foot toward your buttocks until you feel a stretch along the front of your thigh. Hold this position for 20 to 30 seconds. Carefully release your leg, return to standing, and repeat the stretch on the other side.

Open Field Calf Stretch:
Find a flat surface where the ground is even and free of obstacles like rocks or uneven grass. Start by standing facing a stable object, like a goalpost, tree, or fence, about arm’s length away. If no object is available, you can do this stretch without one by placing your hands on your hips. Take a step back with one foot, keeping your back leg straight and your front knee slightly bent. Your back foot should be flat on the ground with toes pointing forward. Press your heel down and attempt to press your back heel firmly into the ground to feel a stretch in the calf muscle of the back leg. Keep your hips square and facing forward. Gently lean into the stretch by bending your front knee slightly more, while keeping your back leg straight and heel down. You should feel a deep stretch in the calf muscle. Hold this position for 20 to 30 seconds, maintaining steady breathing. Slowly return to the starting position, and repeat the stretch with the other leg.

Inner Thigh Stretch:
To perform an inner thigh stretch, find a comfortable spot on the open field and sit down on the ground. Bring the soles of your feet together, allowing your knees to fall open to the sides. Your legs will form a diamond shape, with your heels as close to your body as is comfortable. Once you’re in this position, sit up tall and straighten your back, engaging your core to support your posture. Place your hands on your feet or ankles, and gently press your elbows down onto your inner thighs, encouraging your knees to move closer to the ground. As you do this, you’ll begin to feel a stretch along the inside of your thighs. To deepen the stretch, you can lean your torso slightly forward, keeping your back straight and your chest open. Go as far as you comfortably can, feeling the gentle pull in your inner thighs without forcing the stretch. Hold this position for about 20 to 30 seconds, breathing deeply and allowing your muscles to relax into the stretch. After the time has passed, slowly release the pressure on your thighs, sit up straight, and bring your knees back together.

Figure 4 Hamstring Stretch:
To perform the figure 4 hamstring stretch, start by sitting on the ground in a comfortable spot on the open field. Extend your right leg straight out in front of you while bending your left knee, bringing your left foot to rest against the inside of your right thigh. Your left leg should form a "figure 4" shape. Once in position, straighten your back and engage your core to maintain good posture. Slowly lean forward from your hips, reaching toward your right foot with both hands. Keep your spine long and avoid rounding your back as you extend forward. You should feel a stretch along the back of your right leg, particularly in the hamstring. Hold this stretch for about 20 to 30 seconds, breathing deeply and allowing your body to relax into the position. After holding the stretch, gently return to an upright seated position. Switch legs by extending your left leg and bending your right knee, bringing your right foot to rest against the inside of your left thigh. Repeat the stretch on this side, leaning forward to feel the stretch in your left hamstring.

Vertical Jumps Strengthening:
To perform vertical jumps that help prevent ACL injuries, begin by standing with your feet shoulder-width apart, knees slightly bent, and your weight evenly distributed across both feet. Engage your core and prepare to jump by lowering into a quarter-squat position. Keep your knees aligned over your toes, avoiding any inward collapse, which is crucial for protecting your ACL. With a powerful push-off, explode upward into the air, using your arms to help generate momentum. As you jump, focus on extending your hips, knees, and ankles fully, reaching as high as you can while keeping your body in a straight line. As you land, bend your knees slightly to absorb the impact, landing softly on the balls of your feet and then rolling back to your heels. Ensure that your knees remain aligned over your toes during the landing, avoiding any inward buckling. Maintain a stable and controlled landing by engaging your core and glute muscles. After landing, reset your posture and prepare to jump again, repeating the movement for the desired number of repetitions. Focus on proper technique throughout, as this is key to reducing the risk of ACL injuries. Perform 10-20 vertical jumps.

Single Leg Toe Raises:
To perform a single toe raise, stand on one leg with your knee slightly bent, ensuring that your foot is flat on the ground. Keep your core engaged and your posture upright, balancing yourself on your standing leg. Slowly rise onto the ball of your foot, lifting your heel as high as possible while keeping your toes grounded. Hold the elevated position for a brief moment, feeling the tension in your calf muscles. Then, gradually lower your heel back down to the ground in a controlled motion. As you perform this movement, focus on maintaining balance and keeping your movements smooth. Repeat the exercise on the same leg before switching to the other leg. Perform 10 toe raises with each leg.

Walking Lunges Strengthening:
To perform walking lunges on an open field, begin by standing tall with your feet together, shoulders relaxed, and arms at your sides. Take a deep breath to center yourself, and then step forward with your right foot, planting it firmly on the ground in front of you. As your foot lands, bend both knees to lower your body into a lunge. Your right knee should align directly over your right ankle, forming a 90-degree angle, while your left knee lowers toward the ground, hovering just above it. Keep your upper body upright, engaging your core for stability, and ensure that your back remains straight throughout the movement. Your shoulders should stay relaxed, with your gaze directed forward. From the lunge position, press through your right heel to rise back up, bringing your left foot forward to meet your right. Without pausing, step forward with your left foot this time, lowering into a lunge on the other side. Your left knee will align over your left ankle while your right knee lowers toward the ground. Continue this pattern, alternating legs as you move forward across the field, maintaining steady control with each step. Focus on smooth, deliberate movements, and keep your core engaged to help with balance. Perform 10-20 lunges with each leg.

Lateral Hops Plyometrics:
To perform lateral hops over a cone with the aim of preventing ACL injuries, begin by placing a cone or any small object on the ground. Stand beside the cone with your feet hip-width apart, knees slightly bent, and your core engaged. Prepare to hop by shifting your weight slightly onto the leg closest to the cone. In one fluid motion, push off the ground with this leg, hopping laterally over the cone to land on the opposite side. As you jump, focus on keeping your knees aligned with your toes, avoiding any inward collapse, which is crucial for ACL protection. When you land on the opposite side, bend your knees to absorb the impact, landing softly on the balls of your feet and then lowering your heels. Keep your knees slightly bent and your core tight to maintain stability. Make sure that your knees remain aligned over your toes and that you avoid any twisting or buckling inward during the landing. Immediately after landing, reset your posture and prepare to hop back over the cone to the starting side. Continue hopping forward and backward over the cone for 10-20 repetitions. With each hop, pay close attention to your form, focusing on smooth, controlled movements and proper knee alignment. This will help reduce the risk of ACL injuries while strengthening the muscles around your knees and improving your overall agility.

 
Forward and Backward Hops Plyometrics:
To perform forward-backward hops over a cone with a focus on preventing ACL injuries, start by placing a cone or a small object on the ground in front of you. Stand with your feet hip-width apart, knees slightly bent, and your core engaged, positioning yourself just behind the cone. Begin the movement by shifting your weight onto the balls of your feet and slightly bending your knees. With a quick and controlled motion, hop forward over the cone, using your legs and core to propel yourself. As you land, focus on a soft landing, absorbing the impact with a slight bend in your knees. Ensure that your knees stay aligned with your toes, avoiding any inward collapse, which is essential for protecting your ACL. Once you've landed softly on the other side of the cone, immediately hop backward to return to your starting position. Again, concentrate on maintaining proper knee alignment and a controlled landing. Engage your core throughout the movement to help stabilize your body and maintain balance. Continue hopping forward and backward over the cone for 10-20 repetitions. With each hop, pay close attention to your form, focusing on smooth, controlled movements and proper knee alignment. This will help reduce the risk of ACL injuries while strengthening the muscles around your knees and improving your overall agility.

High Knees Running Cool Down:
To perform high knees running, begin by standing tall with your feet hip-width apart and your core engaged. Your arms should be relaxed at your sides, ready to move in rhythm with your legs. Start by quickly lifting your right knee up toward your chest, aiming to bring it as high as comfortable while maintaining an upright posture. Simultaneously, your left arm should swing forward, with your hand reaching about shoulder height, mimicking a running motion. As soon as your right foot lands softly on the ground, lift your left knee up in a similar fashion, while your right arm swings forward. Continue alternating your legs in a rapid, rhythmic motion, but with an emphasis on driving your knees up high with each step as you move across the field. Keep your toes flexed upward, landing lightly on the balls of your feet with each stride.
Focus on maintaining a steady, controlled pace, ensuring that your knees remain aligned with your hips and do not turn inward as they rise. Engage your core throughout the exercise to help stabilize your body and maintain balance. Your arms should move naturally in sync with your legs, helping to drive the momentum of the movement. Perform a couple of slow laps for 50- 100 yards of distance.