Neuromuscular injury prevention training programs have been shown to reduce non-contact and indirect-contact ACL injuries by more than 50%. This percentage jumps to as high as 88% for comprehensive programs designed for the highest risk populations — young female athletes who participate in jumping and cutting sports. Recent meta-analyses of various injury prevention programs identified these keys to program effectiveness.
Effective ACL injury prevention programs include:
- Dynamic sessions of 15-20 minutes in duration
- Mult-component training, including at least 3 of these components: strength, plyometrics, agility, balance, flexibility
- Regular careful feedback on biomechanics for good technique
- Gradually progressive increases in intensity
- Excellent compliance at least 2x/week
- Regular pre-season and in-season sessions
Coach/trainer feedback is focused on:
- Knee/hip/ankle alignment on cutting, landing
- Landings are soft and cushioned with bent knee, on balls of the feet
- Body posture – head up, strong torso/core, balanced athletic position
Here are some quality programs Fit2Finish recommends:
- PEP program
- FIFA 11+ program
- WakeMed IP basic warm up
- Wakemed IP advanced warm up
- Sportsmetrics
- Alex Morgan and Cobi Jones video
ACL Injury Prevention Training Games and Program Design from Fit2Finish