Injury Prevention Program

Through proper training, conditioning and the instruction of healthy guidelines, the risk of ACL injury will be reduced while also improving sports performance. The exercises that follow take 10 to 15 minutes to complete. They can be done on the field or in a gym setting with minimal equipment.

Warm-Up and Flexibility

The general warm-up will be used to increase your body temperature and blood flow to your muscles to prepare them for exercise. It will consist of dynamic and static stretching to increase flexibility and to ensure all the primary muscles used during the exercise session will be prepared for the demands of the training. Static stretching should follow the dynamic warm-up to decrease the risk of injury.

For all stretches, hold 30 seconds and repeat three times on both sides.

Strength and Conditioning

Strength is the foundation for power, speed and agility and is essential for control. Control helps to prevent injury in unstable and chaotic game conditions. Strength gains will help improve the ability to execute explosive and multidirectional movements.


Agility is the ability to change the direction of the body without losing speed, strength, balance or body control. Strong emphasis is placed on proper technique during planting, cutting, landing, starting and stopping drills. Not only will these exercises improve overall athletic performance, but they also will help guard against injury and delay the onset of fatigue, which will allow the athlete to perform safely during practice and games.


Plyometric exercises enable a muscle to reach its full potential in the shortest amount of time. They do so by using a quick stretch reflex to produce maximal muscle contraction. This training will teach athletes control of the muscles surrounding the knee during landing, which will decrease the landing forces on the joint and protect it from injury.