Did you know that 1 in 100 high school female athletes experience a serious knee injury, such as an ACL tear, every year? In fact, females are statistically 5 times more likely than their male counterparts to suffer from such injuries. The majority of ACL injuries are non-contact, meaning they often occur during movements like landing from a jump, decelerating to catch a ball, or quickly changing direction.

While the statistics are alarming, the good news is that these injuries are often preventable with the right training. This is where an injury prevention program comes in. Designed specifically to reduce the risk of knee injuries like ACL tears, this program combines performance enhancement with injury prevention in a way that benefits athletes both on and off the field.

The 3 Phases of Injury Prevention Training

This three-phase program is structured to progressively build strength, improve technique, and reduce the risk of injuries over the course of six weeks. Each phase is carefully designed to tackle key aspects of movement, stability, and control that are essential for preventing ACL tears and other knee injuries.

1. Phase 1 – Jump-Training Phase (Week 1–2)

   In this first phase, the focus is on developing proper jumping and landing techniques. We work on posture, body alignment, and the way the body absorbs impact. Learning how to land softly and with control can make a huge difference in reducing knee strain. Key areas of focus include:

   • Correcting body posture while jumping
   • Teaching athletes to land with proper alignment, avoiding excessive inward movement of the knees
   • Controlling the landing to reduce impact stress on the knee joints
2. Phase 2 – Fundamental Phase (Week 3–4)

   Building on the foundation from Phase 1, the Fundamental Phase adds more challenging exercises. Here, we transition from two-legged exercises to single-leg movements, helping athletes gain stability and strength on each leg individually. This is crucial for preventing the imbalances that can lead to injury. Focus points include:

   • Strengthening the hamstrings and glutes to balance out the quadriceps
   • Improving single-leg control to better handle landing and cutting
   • Building more strength and stability in the muscles surrounding the knees
3. Phase 3 – Performance Phase (Week 5–6)

   In this final phase, we refine all the skills learned in the previous phases while adding dynamic movements. The focus shifts to enhancing muscular control and incorporating movements from the earlier phases into full performance-based exercises. Athletes will practice quick changes of direction, which are essential for many sports. Key areas include:

   • Adding lateral movement drills for agility and reaction
   • Focusing on deceleration techniques, teaching athletes to slow down safely when stopping or changing direction
   • Performing plyometric exercises to enhance explosive strength and performance

Why Strength and Deceleration Training Matter

While jump training is important, strength ratios in the legs are just as crucial to reducing injury risk. Female athletes, in particular, are often prone to quadriceps dominance (stronger muscles in the front of the leg), which can cause muscle imbalances and increase stress on the knees. Strengthening the hamstrings and glutes is essential to prevent these imbalances and reduce the risk of knee injuries.

Equally important is deceleration training, which teaches athletes how to slow down quickly and safely during sudden stops or changes of direction—common moments when ACL injuries occur. By improving deceleration mechanics, athletes can land more safely and avoid knee strain during high-speed movements.

Real Results: How Much Can This Program Help?

While this program cannot completely eliminate the risk of a serious knee injury or ACL tear, it has been shown to significantly reduce the chances of injury. Studies show that injury prevention training can lower the risk of ACL injuries by:

• 55% in females
• 70% in males

Success Story from a Local Coach

“I had 30 girls in the injury prevention program, and one from the team chose not to do the program. That one player who didn’t participate tore her ACL that year. We had no other injuries that season. The program is a very big asset for me as a coach.”
– Chattanooga High School Athletic Coach

Ready to Take the Next Step?

If you're concerned about your child’s risk for ACL or knee injuries or just want to know if they're a good fit for this program, don’t wait. Click here to schedule a visit with one of our sports medicine specialists and start your athlete on the path to safer, more effective performance.