Evidence-based programs and exercises that can reduce your risk of ACL injury by 50-70%. Prevention is possible—and it works.
ACL prevention programs target the modifiable risk factors:
Key insight: Programs only work if done consistently. Sporadic participation provides little benefit.
Best for: Soccer players (all levels), adaptable to other sports
Duration: 20 minutes, 2-3x per week
Evidence: Reduces ACL injuries by 50%+, overall injuries by 30-50%
Straight running, hip out/in, circling partner, jumping
Planks, lateral planks, Nordic hamstrings, single-leg balance, squats, lunges
Running at 75-80% speed, bounding, cutting
Resources: Free program materials at FIFA.com
Best for: Female soccer players (original), adaptable to female athletes in any sport
Duration: 15-20 minutes, 2-3x per week
Evidence: 74-88% reduction in ACL injuries in female athletes
Jog, shuttle run, backward running
Calf, quad, hip flexor, hamstring stretches
Walking lunges, single-toe raises
Lateral hops, forward hops, single-leg hops
Shuttle runs, diagonal runs, bounding
Best for: Athletes in jumping sports (volleyball, basketball)
Duration: 60-90 minutes, 2-3x per week for 6 weeks
Evidence: Reduces ACL injuries by 72-89% in female athletes
Comprehensive program focusing on plyometrics, strength, and flexibility. Often administered by certified professionals.
Strong hamstrings are the ACL's best friend—they resist anterior tibial translation.
Hip control prevents knee valgus collapse.
Focus on proper mechanics: soft landing, knee over toes, no valgus collapse.
Female athletes are 2-8 times more likely to tear their ACL than males in the same sports. Multiple factors contribute:
Prevention programs are especially effective for female athletes. Research shows 50-70%+ reduction in ACL injuries when prevention programs are implemented consistently. All of the modifiable risk factors can be addressed through training.
Teams that implement FIFA 11+ or PEP programs see dramatic reductions in ACL injuries.
Prevention programs should replace your traditional warm-up, not be added on top. Perform them at the beginning of training sessions, 2-3 times per week throughout the entire season (preseason, in-season, and ideally off-season maintenance). Starting early and maintaining consistency is key—programs done sporadically provide little benefit.
Absolutely—prevention is even more important after ACL reconstruction. Your risk of re-injury (to either knee) is elevated compared to never-injured athletes. Continue neuromuscular training exercises indefinitely as part of your regular training. Prevention programs should become a permanent part of your athletic routine.
Yes, while most research is on soccer, prevention principles apply to basketball. Focus on: proper landing mechanics (soft landings with knee flexion), cutting technique, hamstring and hip strengthening, and plyometric training. The FIFA 11+ and PEP programs can be adapted for basketball. Some basketball-specific programs exist as well.
Prevention can start as soon as athletes begin competitive sports—modified programs exist for young athletes. ACL injury risk increases significantly during adolescence, especially for females after puberty. Starting prevention programs in early adolescence (age 10-12) before the high-risk period is ideal. Programs should be age-appropriate and supervised.
Access exercise guides and sport-specific prevention resources.