Understanding & Preventing ACL Injuries
 
ACL Injuries Main Page
anatomy of the knee
Movement of the Knee
Function of the ACL & PCL
ACL Screening
ACL Injury Summary
Self myofascial Release Warm Up Drills Balance Drills Core Exercises Reactive Training Speed, Agility, & Quickness Strength Exercises
Exercise Programs
Research has demonstrated that successful ACL injury prevention programs include at least one of the following: education (players, parents, & coaches), stretching, strengthening, plyometrics, and sports-specific agility drills [1,6,7,10]. The most successful injury prevention programs contain more that one of the mentioned items. Studies consisting of six weeks of preseason training have been shown to decrease the incidence of ACL injuries by 88% in the first year and 74% in the second year [3,7,10]. The studies recommend that ACL prevention programs consist of a minimum of six weeks of training. "These programs should be instituted before the beginning of the season and before the beginning of intense-contact practice sessions"[3]. Drills should include: sports-specific activities, core conditioning, and neuromuscular training such as plyometrics, balance, and technique [10]. Training protocol should be progressive in nature:
 
  • simple movements to complex movements
  • slow to fast
  • stable surface to unstable surface
  • double leg to single leg
  • eyes open to eyes closed.
    [1,12]
 

Since deconditioning can occur after the completion of the six weeks of training, it is also recommended that conditioning programs be maintained during season [3]. Many of the conditioning drills that are preformed in pre-season training can be modified and become part of the in-season warm-up routines.

View Exercises
 

Self Myofascial Release
Warm Up Drills
Core
Balance
Reactive
Speed, Agility, & Quickness
Strength

  
Print Workouts
 
Six Week Pre Season Total Body Workout
In Season Pre Workout Training
  
Disclaimer:
  
 

Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury, proper supervision by an exercise professional is critical. Always consult a physician before beginning this or any exercise program. The information and advice presented on this website is not intended as a substitute for a medical consultation. This website and it’s author disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel weak, faint, dizzy, or experience any physical discomfort, you should stop immediately and consult a physician.
Last updated: November 11, 2008
Paradise Valley Community College- URL-http://www.pvc.maricopa.edu/fitness/ACL_Exercise
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