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Anterior Cruciate Ligament (ACL) Injury Prevention
Find out what young athletes can do to protect themselves from ACL (knee) injuries.
Why ACL exercises are important
An ACL injury can be devastating for a young athlete and require months of physical therapy and time away from sports. Unfortunately, young women are 5 times more likely to tear an ACL than young men. They have more flexible joints, less muscle around the knee, and move differently when playing sports. We've developed this fun, effective, exercise program to help lower the risk of ACL injury.
Watch this 2-minute video on why ACL injury prevention is so important.
ACL Injury Prevention Why ACL Exercises are Important - Video
Level 1 exercise program
The program starts with a dynamic warm-up, progresses into fun and challenging exercises, and is followed by a cooldown. See how and when to do them.
Level 2 exercise program
Level 2 exercises build on level 1. Take your time and don't rush through them. Focus on your form and balance.
Level 3 exercise program
Level 3 exercises are more challenging and continue to build your coordination, balance, and proprioceptive (sensory) skills.
Correct and incorrect techniques
Review correct alignment, balance, and position to safely and effectively perform the exercises.
Coaches' program
These exercises can be done as a warm-up or cooldown at the end of a practice or game.
ACL Injury Prevention Exercise Program - Coaches' Warm-up