Coaching
ACL Injury Prevention
Playing sports and participating in exercise and activity are so very important. It teaches teamwork, camaraderie, resilience, and it’s fun!
But certain injuries–like Anterior Cruciate Ligament Tears– limit the ability to stay active. But ACL injury prevention is possible.
Soccer, volleyball, basketball, gymnastics . . . ACL tears are devastating and are reaching near epidemic proportions in these sports. It might even seem like every other person on your team is having surgery to reconstruct this knee ligament.
It simply doesn’t need to be this way.
Does it Work?
Emily, a standout midfielder freshman for her high school soccer team, felt her knee buckle during a routine practice. The diagnosis was devastating: a complete ACL tear that threatened to derail her from her goals.
After surgery, Emily completed a traditional rehabilitation program. Once the formal physical therapy ended, she enrolled in our specialized ACL program, which went beyond traditional physical therapy to include sport-specific movement training, progressive strength development, and psychological conditioning. While her teammates prepared for the next season, Emily dedicated herself to each phase of the program.
The breakthrough came nine months after surgery when biomechanical assessments showed that Emily’s reconstructed knee was actually stronger than her uninjured one.
Ten months after surgery, Emily returned to the field stronger than before. In her senior year, she played every minute of every match and led her team to the conference championship.
“The program didn’t just help me recover—it completely transformed how I moved and played,” Emily said. “I was faster, more stable, and played with a confidence I never had before. What started as the worst moment of my career became the spark for my best soccer yet.”
Eight Principles
Research has demonstrated that by following eight principles of training, you can significantly reduce your risk of ACL injury, regardless of the sport. In addition, adhering to these tenets, your performance and enjoyment will also increase.
Strength
Both general strength and specific types of strength exercises reduces injury risk. This is the cornerstone of our injury prevention programs.
Plyometrics
Most sports involve explosive movements. By learning how to do this in a progressive manner, injury is reduced and performance is improved.
Consistency
As it is with many things in life, the more consistently you train (both general training and ACL prevention workouts), the better the result.
Research
We rely on science and research in all we do. No gimmicks, no fads. Countless research articles have been published that support our ACL injury prevention program.
Purpose
Every part of your training should have a reason; there must be a purpose to every exercise–some strength, some explosive, some corrective.
Progressive
When training to improve results, the body must be steadily overloaded in a progressive manner. This improves results, but it also trains the body to tolerate higher and higher workloads.
Fitness
In general terms, the more in shape an athlete is in, the better he or she can tolerate the stresses sports participation and training cause. Participating in a structured, progressive training program helps with this.
Recovery
Recovery must be built into any ACL injury prevention program. While there are exercises and activities that can be done daily, most programs require specific rest days and recovery techniques.
Details
What’s included?
When you sign up, you will receive immediate access to the training schedule.
Each week’s training schedule includes:
- Two new injury prevention workouts; each workout will include specific exercises (with video demonstration), sets, reps, and weights for each
- Recommended workout sessions to supplement the injury prevention workouts
- Tips regarding technique and other steps you can take to reduce injury risk
What’s the cost?
$2 per session.
The price for our ACL Injury Prevention Program is $35. This includes two sessions per week for eight weeks; 16 total sessions with video instruction. This works out to about $2 per session.
Compare this with a physical therapist or personal trainer who will collect at least $50 per session.
We also understand that life happens and that $35 is a lot for many. That shouldn’t be a barrier. Therefore, we have a financial assistance program to help those that need it.
Injury Prevention should be available for all; this is how we make that possible.
Who should use this program?
Our ACL injury prevention program reduces the risk of ACL tear by 50% overall and by 67% in females. It is designed for athletes who participate in sports that increase their risk of ACL tear. These sports include:
- Volleyball
- Soccer
- Football
- Baseball
- Lacrosse
- Gymnastics
When should you use this program?
While you can use it successfully anytime, inserting this program during your off-season makes the most sense.
How it Works?
Our ACL injury prevention program builds on our eight principles of training to help you reduce your risk of ACL tears as much as possible. ACL injury prevention is about being stronger and more explosive. It is also about using better technique and developing greater fitness.
Our program helps to improve your strength, power, and tolerance to sporting stress in a gradual, progressive manner. Doing this consistently, and in a research-based manner will help you compete with less risk of injury and greater enjoyment.
The ACL injury prevention program is 8 weeks long and is based on strength and plyometric exercises shown to reduce injury risk. It also helps fine tune movements that can leave you vulnerable to ACL injury.
You will receive access to high definition videos with detailed explanations. We supplement that with training strategies, recovery tips, and activities to do on off days.
Why Injury Prevention Project?
Convenient . . . Non-Profit
Low Cost
There are many other options for injury prevention programs. Many of them, however, are focused on business profits. We are not. Injury Prevention Project is a 501(c)(3) nonprofit organization. Our focus is on making leading injury prevention programs available to as many people as possible. One way we do that is by keeping costs down.
Convenience
The other way we improve accessibility is by making our program one that can be done at times and places convenient for you. We provide the program components and a general outline of when they should be done. You choose the specific times.
Our Promise
It is impossible for us, or anyone else, to guarantee you will not become injured. But, if performed consistently, our ACL injury prevention program of strength, plyometric, and training exercises will dramatically reduce your risk of injury, by more than 60%!
Strength training, especially of specific movements and muscle groups, reduces the risk of ACL tear. Hamstrings, glutes, and core . . . these are all important areas for both injury prevention and for better performance. But these cannot be done randomly, they must be part of a structured program. And the program must be done consistently.
Sign up for our ACL Injury Prevention program. Give it a consistent, focused effort. We know that if you do that, your risk of injury will go down, your performance will improve, and you will be pleased with your progress and results.
Success Story
My name is Lauren. I play on the women’s soccer team at a Division I University. I became familiar with this program after I tore my ACL during the fall of my freshman year. Although my program was sometimes full of difficult exercises and a struggle, I was always excited to go and really enjoyed the process because it was challenging and fast paced. And I never tore my ACL again!
~Lauren | Division I soccer player
Sound Good?
Do you want to prevent an ACL tear? Does our approach fit your goals? If so, register now to improve your sporting and exercise enjoyment while reducing your risk of ACL injury.