80% of ACL injuries are the result of a non-contact mechanism of injury, and females from 15 – 19 years old are 4 – 6 times more likely to suffer a non-contact ACL injury than males with the same exposure.
Pooled results from studies have demonstrated a 72% reduction in ACL injury rates in adolescent female athletes who participated in an ACL injury prevention program (Myer et al, American Journal of Sports Medicine. 2013). The most effective neuromuscular training programs focus on three components, progressive strengthening of the core and lower extremities, plyometrics, and feedback driven technique modification (Hewett et al Am J Sports Med 2006).
Programs should begin in early adolescence, be performed 2 – 3 times week for 6 – 8 weeks, and it is recommended to begin the program in the preseason.
Sports Medicine North and Physical Therapy North are dedicated to injury prevention, and our ACL prevention program is specifically designed and is easily customizable for each individual athlete and their specific needs. Our clinicians are trained to provide the individual feedback needed to make these programs successful. Functional movement screening for your child can be scheduled at Physical Therapy North to provide mobility enhancement through instruction on self-manipulation/mobs, specific hands-on/trigger point work, Kinesio Taping, and specific corrective exercises targeted to identified deficits.
DISCLAIMER: By voluntarily undertaking in any exercise displayed on this Web site on your own, you assume the risk/liability of any resulting injury.
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ACL Prevention
Level 1
Static stretching (held for 30 seconds, 3 reps each)
- Hamstring
- Gastroc
- ITB
- Hip flexor
- Thoracic spine
Dynamic flexibility (30 seconds or 10 yards each)
- Inchworm
- Retro lunge and reach
- Overhead squat
Closed system development (30 sec)
Marching skipping (30 sec each or 10 yards)
- Static marching
- Forward and lateral marching
Core activation activities (30 sec to 1 min each)
- Quadruped birddogs
- UE (upper extremity) led rolling patterns
- LE (lower extremity) led rolling patterns
Glute activation activities (30 sec each)
- DL (double leg) bridge -> SL (single leg) bridge
- Sidelying clams -> plank-> athletic position (AP) clams with double band
Neural activation/plyometrics (30 sec each)
- Pogo drills: alternating up/down, S/S, scissors, in/out
- Non-counter motion (NCM) DL squat jumps -> counter motion (CM) DL squat jumps
- Hurdles (or line jumping) DL linear and lateral
ACL Prevention
Level 2
Static stretching (see level 1)
Dynamic flexibility (30 seconds or 10 yards each)
Closed system development (30 sec)
- Wall drill: static 2 count
- Walking sled push (partner push)
Marching skipping (30 sec each or 10 yards)
- Power skip
- Lateral skip
- High knee carioca
Core activation activities (30 sec to 1 min each)
- 1/2 kneel chops and lifts (band)
- Athletic position and split stance alternating isometrics with partner
- 1/2 kneel single arm (SA) overhead press
Glute activation activities (30 sec each)
Neural activation/plyometrics (30 sec each)
- Pogo drills: alternating up/down, S/S, scissors, in/out
- Counter motion (CM) DL squat jumps
- NCM broad jumps
- Hurdles (or line jumping) SL linear and lateral
- Ladder drills
ACL Prevention
Level 3
Static stretching (see level 1)
Dynamic flexibility (30 seconds or 10 yards each)
- World’s greatest stretch
- Cocky walk
- Spiderman
Closed system development (30 sec)
- Wall drill: 3 count
- Sled drive (alternative)
Marching skipping (30 sec each or 10 yards)
Core activation activities
- Turkish get up (5 reps each side)
Glute activation activities (30 sec each)
Neural activation/plyometrics (30 sec each)
