Adapted for Ultimate Frisbee by Jamie Nuwer, MD
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Introduction
The Santa Monica ACL Tear Prevention Program (PEP Program) showed a 70% reduction in ACL injuries in a 1500 female soccer players. This program has been modified for Ultimate by Dr. Jamie Nuwer MD. The PEP Program should take at most 20 minutes including warm-up jog, dynamic stretching and plyometrics.
Gradual Increase
- Begin the exercises at 1/3 the amount listed
- After 2 weeks increase the regimen to 2/3 the amount listed
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After 2 more weeks do the full workout for the rest of the season
Set up field before warm-up
- 10 yards marker for dynamic stretching
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Set up cones for diagonal runs: 3 cones in a line 5 yards apart. 5 yards wide and offset 2.5 yards another 3 cones in a line 5 yards apart
F=forward, B=backward, R=right, L=left
| Exercise | Form Tips | Muscle Groups Stretched |
| Heel to toe raise | Rise up on toe | Calves |
| 20 toe taps each leg | Keep leg directly underneath body | Shins |
| High knees(F , B) | Drive knees up | Hamstrings |
| Butt kicks (F, B) | Heel to butt | Quads |
| Slides (R, L) | Butt low | Groin and Hips |
| Lunge Twists | Pull knee up to chest, lunge, twist to both sides, reach back far enough to feel a stretch in your hip flexor (make sure you lean to the same side as your front leg) | Butt, lower back, abs, hip flexor, upper back, lats |
| If you are not doing plyos, ie. at a tournament, then add these: | ||
| Grapevine (F, B) | Fast feet | Full body |
| High jumps (F, B) | 3 step and explode, land on 2 feet with correct form | Full body |
PLYOMETRICS (Balancing, Jumping and Running) – to be skipped on tournament day
BalancingF=forward, B=backward, R=right, L=left
| Exercise | Form Tips | Muscle Groups Stretched |
| 2 x 20 Lunges (10 F, 10 B) | Align knee with ankle (no wobbling or caving), must be able to see your toes in front (never less than 90 degree angle at the knee joint) | Quads (F), Hamstrings (B) |
| 2 x 10 Kickbacks each leg | Stationary leg is slightly bent with good hips-knee-ankle alignment (no wobbling or caving), Kick straight back as high as you can, use your arms to balance | Hamstrings |
| 2 x 30 Calf raises each leg | Slowly rise up with good hips-knee-ankle alignment | Calves |
Jumping
F=forward, B=backward, R=right, L=left
| Exercise | Form Tips | Muscle Groups Stretched |
| 20 (L, R) | Focus on landing (not speed or height) | Legs and core |
| 20 hops (F, B) | Focus on landing (not speed or height) | Legs and core |
| 20 single leg hops (F, B) | Focus on landing and alignment (not speed or height) – extra careful not to snap knee back to straight | Legs and core |
| 20 scissor jumps | Focus on landing and alignment: align knee with ankle (no wobbling or caving), must be able to see your toes in front (never less than 90 degree angle at the knee joint) | Legs and core |
Running
| Exercise | Form Tips | Skill Worked |
| Shuttle runs for 60 sec (F, B) 2.5 yards at the cones already set up | Fast feet, short steps, tap lines with one leg and push off with other leg | Agility – forward to backward |
| Diagonals – 3 times through each, work on form, NOT speed | Sprint facing cone and at last step turn sideways to prepare for the turn, accelerate hard off the turn, tap lines with one leg and push off with other leg, maintain good hip-knee-ankle alignment (no caving or wobbling) | Agility - diagonal |
| Bounding 40 yards x 2 | Drive knee up. Focus on landing and alignment. | Sprinting form – “pistons” |
Final word on ACL tear prevention:
Remind your players to land lightly on the balls of both feet and bend their knees deeply when landing a jump. Also tell them that if they get hit in the air it is safer to fall over than to attempt to land on their feet. This will prevent many types of injuries.
You can help your players understand their own knee alignment by video-taping them during these exercises. It may help motivate them to improve their running, jumping, and landing mechanics.
Don’t forget to encourage your athletes to go to the gym to find and fix quad-hamstring imbalances and leg versus leg imbalances. The hamstring should lift 75% of what the quad can lift. Lift each leg separately to make sure each they are equal.