There are evidence-based programs that can reduce ACL injuries by up to 50–80% when done consistently. Here are some of the top prevention strategies:
Warm-Up Right
Dynamic stretching
Jogging, high knees, butt kicks
Glute activation exercises
Train Safely
Focus on hamstring and quad balance
Strengthen glutes and core
Improve ankle and hip mobility
Practice Safe Landing
Land softly with bent knees
Knees should stay in line with your toes
Avoid inward knees when jumping
Use Prevention Programs
Look for programs like:
PEP (Prevent Injury and Enhance Performance)
FIFA 11+
STOP Sports Injuries ACL Guide
Tip: Try to do prevention workouts 3 times a week. Even just 10–15 minutes makes a big difference!
Here are some trusted sources for ACL education and injury prevention:
Programs:
FIFA 11+ Injury Prevention Program
Medical References:
American Academy of Pediatrics – ACL Injuries