. 2018 Jan;53(1):5–19. doi: 10.4085/1062-6050-99-16

Table 3. .

Specific Strength, Plyometric, Agility, Balance, and Flexibility Exercises That Have Been Incorporated Into Multicomponent Anterior Cruciate Ligament Injury–Prevention Training Programs^a

Strength	Plyometrics	Agility	Balance	Flexibility
Abdominal curl-up²⁵^,²⁶^,²⁸	Ankle bounce¹⁸	Forward-backward jogging¹⁸^,¹⁹^,²¹^,²³^,²⁶^,²⁷^,³¹	Single-legged balance²¹^,²⁷^–³¹^,⁴⁴	Calf stretch¹⁹^,²³^,²⁴^,²⁶
Prone plank¹⁸^,²¹^,²⁶^,²⁸^,³⁰	Squat jump¹⁸^,¹⁹^,²¹^,²³^,²⁵^,²⁷^,²⁹	Side shuffle/gallop with arm swings¹⁸^,²¹^,²⁸	Single-legged balance with upper body movement²¹^,²⁷^–³¹^,⁴⁴	Quadriceps stretch¹⁹^,²³^,²⁵^,²⁶
Side plank¹⁸^,²¹^,²⁸^,³⁰	Tuck jump¹⁸^,²⁵	High knee skipping¹⁸^,²⁶^,²⁸	Single-legged balance with partner perturbation²¹^,²⁷^–³¹	Hamstrings stretch¹⁹^,²³^,²⁵^,²⁶^,²⁸
Back extension²⁵	Scissor jump¹⁸^,¹⁹^,²³^,²⁵	High knee carioca¹⁸^,²⁷^,²⁸	Single-legged balance on unstable surface²⁷^–³¹^,⁴⁴	Hip-adductor/groin stretch¹⁹^,²³^,²⁶
Hip bridge²⁰^,²⁶	Stationary single-legged hop²⁰^,³¹	Parade²⁷	Single-legged balance with lower body motion²⁷^,²⁸^,³⁰^,⁴⁴	Hip-flexor stretch¹⁹^,²³^,²⁵^,²⁶^,²⁸
Leg press²⁵	180° jump¹⁸^,²⁵	Forward running with stops²⁷	Squat jump with stabilization²⁶	Knee lifts²⁷
Double-legged squat¹⁸^,²⁰^,²¹^,²⁷^,²⁸	Broad jump¹⁸^,²⁵^,²⁷^–²⁹	Speed run¹⁸^,²¹^,²⁷	Horizontal jump with stabilization²⁶	Butt kickers¹⁸^,²⁷
Single-legged squat²⁰^,²¹^,²⁶^,²⁸	Lateral skate leap²¹^,²⁸^,³¹	Shuttle run¹⁸^,¹⁹^,²³	180° Jump with stabilization³⁰	Arm swings¹⁸
Forward lunge¹⁸^–²¹^,²³^,²⁶^,²⁸	Cycled split squat²⁸	Diagonal run and cut¹⁸^,¹⁹^,²³^,²⁶	Single-legged forward hop with stabilization²⁵^,²⁶	Trunk rotations¹⁸^,²⁷
Prone lift¹⁸	Forward-backward line/cone jump and hop (double legged and single legged)¹⁸^–²⁰^,²³^,²⁵^,²⁸^-³¹	Zigzag shuffle³⁰	Single-legged sideways hop with stabilization²⁶	Leg swings (front-back, side-side)¹⁸
Calf/heel raise¹⁸^,¹⁹^,²³^,²⁵	Sideways line/cone jumps and hops (double legged and single legged)¹⁸^–²⁰^,²³^,²⁸^,³⁰^,³¹	Diagonal skipping¹⁸		Iliotibial band/low back stretch²³^,²⁵^,²⁶^,²⁸
Push-ups¹⁸	Single-legged hop for distance¹⁸^,²⁵	Plant and cut to athletic movement²¹^,²⁷^,³¹		Hip in/out²¹
Pullover²⁵	Combination jump-hop¹⁸^,²⁵^,²⁸	Bear crawl¹⁸
Bench press²⁵	Hop-hop stick landing¹⁸^,³¹	Sideways shuffle with contact jump with partner²¹
Lat pull-down²⁵	Bounding¹⁸^,¹⁹^,²¹^,²³^,²⁵^,²⁷^,²⁸^,³⁰	Quick forward/backward run²¹
Forearm curl²⁵	Diagonal bounding¹⁸
Nordic hamstrings lower/Russian hamstrings curl¹⁹^,²¹^,²³^,²⁶^,²⁷^,²⁸^,³⁰	Bounding in place¹⁸^,²⁵
Lateral lunge¹⁸	Side-to-side bounding¹⁸
Diagonal lunge¹⁸	Box jump²¹
	Mattress jump²⁵

Strength, plyometrics, agility, and balance exercises are listed in order of increasing intensity or demand.