Below are links to two commonly used injury prevention programs and are commonly prescribed to patients during the final phase of ACL rehabilitation. The programmes consist of a warm-up, stretching, strengthening, plyometrics and sports specific agilities to address potential and coordination of stabilising muscles around the knee. These are suitable for athletes 14 years and older and must be completed with proper technique. Once familiar with the program it should take between 15-20 minutes to complete.

There is scientific evidence that a football team providing the FIFA 11+ program at least twice a week had 30-50% fewer injured players.

 

http://smsmf.org/smsf-programs/pep-program

http://f-marc.com/11plus/downloads/

 

 

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