ACL Strengthening Exercises | Best Exercises to Prevent ACL Injuries 

Learn more about ACL prevention exercises here: www.matthewboes....
Welcome to Dr. Matthew Boes’s ACL Prevention Program. ACL prevention programs have been shown to reduce ACL injury rates by 75-80 percent. Adapted from “The PEP Program” developed by Bert Mandelbaum, MD (Santa Monica Sports Medicine Research Foundation - www.aclprevent.com), this exercise program is designed and proven to reduce the rate of ACL injuries in young athletes. Conduct these exercises 3-4 times per week prior to practice or other workout activities. It typically takes 15 minutes to complete.
This video should not be used as a substitute for regular physical therapy visits and guidance from your physician.
Phase 1: Warm Up
Jogging line to line
Shuttle run side to side
Backward running
Phase 2: Strengthening
Walking lunges
Hamstring curls
Single toe raises
Hip abduction
Phase 3: Plyometrics
Lateral hops
Forward/backward hops
Single leg hops
Vertical jumps with headers
Scissor jump
Phase 4: Agility
Forward run with three-step deceleration
Lateral diagonal runs
Bounding runs
Phase 5: Stretching
Calf Stretch
Quadricep stretch
Figure 4 hamstring stretCH
Inner thigh stretch
Hip flexor stretch
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