From Elizabeth Quinn,
Your Guide to Sports Medicine.
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The ACL Prevention Project training program was created by the Santa Monica Orthopaedic and Sports Medicine Foundation to decrease the number of ACL injuries in female soccer players. In the recent past there has been a significant increase in the number of injuries in female athletes, particularly among soccer players. Studies show that female soccer player's risk of an ACL injury is two to eight times that of men. Adding neuromuscular and proprioceptive exercises to the training regimen can reduce the number of ACL injuries by two to four fold.

ACL Injury Prevention Program Overview
The ACL Injury Prevention Program is a highly specific 15-minute training session that replaces the traditional warm-up. It was developed by a team of physicians, physical therapists, athletic trainers and coaches. The program goal is to teach players strategies to avoid injury by:

1. Avoiding vulnerable positions
2. Increasing flexibility
3. Increasing strength
4. Including plyometric exercises in training
5. Increasing proprioception

Optimally the program should be performed at least 2-3 times per week during the season.

This program consists of a warm-up, stretching, strengthening, plyometrics, and sport specific agility training. It is important to use proper technique during jumping moves (jump straight up and down jumps without excessive side-to-side movement), and aim for soft landings.

Next page > Warm Up Phase.