PEP ACL Injury Prevention Program (15 minutes – 3 times per week)

What is the training program used in ACL Project Prevent?

ACL Project Prevent will be using the PEP (Prevent injury, Enhance Performance) Program which was developed by the Santa Monica Orthopaedic and Sports Medicine Group in order to implement a strategic training program to decrease the number of ACL injuries incurred by female soccer players. It is a highly specific 15-minute training session that replaces the traditional warm-up. It was developed by a team of physicians, physical therapists, athletic trainers and coaches, and has funding support from the Amateur Athletic Foundation (AAF) of Los Angeles. The program's main focus is educating players on strategies to avoid injury and includes specific exercises targeting problems as identified in previous research studies.

http://pt.usc.edu/aclprojectprevent/pep_tr.htm

The goals of the programs are to:

·         Avoid vulnerable positions

·         Increase flexibility

·         Increase strength

The Program

1. Dynamic Warm-up & Stretching
2. Strengthening
1. Walking Lunges 3 x 10
2. Russian Hamstrings 3 x 10
3. Single-leg Calf Raises 2 x 25 each leg
3. Plyometrics
1. Two-leg lateral jumps over cone 1 x 20
2. Two-leg front-back jumps over cone 1 x 20
3. Single-leg front-back jumps over cone 1 x 20 each leg
4. Vertical Jumps w/Header 1 x 20
5. Alternating Split Squat Jumps 1 x 20