Prevention in live basketball
Every clip features elite-level players demonstrating the movement in a live game context; such as cutting, landing, decelerating, and changing direction, showing how the exercises in this program help reduce ACL injury risk.01 - Landing From a Jumpshot
59% of female basketball ACL injuries happen on landing from a jump.
During a game, there is no time to think about how you are landing to prevent injury. The box jump helps train safe, controlled landing mechanics so proper positioning becomes automatic during these high-speed game situations
02 - Defense
Defensive slides demand constant single-leg loading and direction change. Weak hip abductors cause the knee to cave inward on every slide.
Lexie Hall’s defensive slides and block requires strong hip muscles to keep the knee aligned. Mini band walks strengthen the hip abductors that help prevent the knee from caving inward during quick lateral movements.
03 - contact
When attacking the basket through contact, like Hailey Van Lith on this drive, players must stay balanced and maintain control of the ball while reacting to defenders. Resistance ball-handling drills build the strength and stability needed to protect the ball and stay in control during physical finishes at the rim.
04 - step-backs
When creating space for a step-back shot, like Caitlin Clark in this clip, players must quickly stop, stay balanced, and push backward under control. The stutter step push off in warm up helps develop body control, stability, and coordination needed to perform this movement safely and effectively.
05 - react
In the live game clip watch as defenders must react quickly, change direction, and stay in an athletic stance while guarding their opponent. The reactive cone drill builds reaction time, quickness, and the ability to stay low and slide effectively on defense.
06 - rebounds
Rebounding is key because it creates second chance opportunities and is especially important in tight games. Gather step jump in warm ups help build landing control, coordination, and body awareness for safer and more effective rebounding.