Girls Face A 4-6x Higher Risk Of Tearing Their ACL. Here's How To Change That.
Free guide: why female athletes are more prone to ACL tears, and the exact exercises proven to cut that risk by up to 82 percent.
This Isn't A Small Risk. It's The Biggest One Her Sport Carries.
Girls between 15 and 19 make up the largest population of ACL tear victims. Compared to boys playing the same sports, girls carry a 4 to 6 times higher risk of tearing their ACL. They're also more likely to need surgery, and less likely than boys to ever return to their sport after the injury.
About 70 percent of ACL injuries happen with no contact at all, just deceleration, cutting, pivoting, or an awkward landing. That means most of these tears are not bad luck. They're the result of movement patterns that can be identified and corrected before the injury happens.
What's Inside The Guide
Why the ACL tears, why girls are more at risk, and the training system that brings that risk back down.
Function
What the ACL actually is, what it does for the knee joint, and why it's one of the most commonly injured ligaments in the body.
Risk Factors
The real, research-backed reasons female athletes are more prone to ACL tears, from quad dominance to core stability.
Prevention
The Core Four Exercise Series we use with every athlete: activation, dynamic warm-up, jumping/landing mechanics, and posterior chain work.
Why Girls Are More At Risk
Four neuromuscular differences show up again and again in the research. The guide breaks down each one, and what to do about it.
Quad Dominance
Overdeveloped quads relative to the glutes and hamstrings, which translates uneven force to the knee.
Uneven Strength
Girls are more likely to have one leg notably stronger than the other, a real risk factor on its own.
Ligament Dominance
Knees collapsing inward on landing because the body leans on ligaments instead of muscle to stabilize.
Core Stability
Weaker core control means less coordination between the trunk and legs under athletic load.
I Tore My ACL Twice. I Don't Want That For Your Athlete.
In 2005 I tried out for the top soccer team in the nation. One game before I was set to join, I went down with no one around me and tore my ACL. Six months of rehab later, I made it back and played a year of Division I soccer at Ohio State. Twelve years after that, I tore it again, same story: no contact, just a body that wasn't prepared for the position it was in.
That's exactly why Prepare for Performance takes every athlete, and especially our female athletes, through a real ACL injury prevention protocol. Not as something extra. As a requirement.
— Julian Sisman, Owner & Coach, Prepare for Performance
This Is What The Protocol Looks Like
Real athletes, training at Prepare for Performance.
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Want A Coach Running This Protocol With Her, Not Just A PDF?
The guide gives you the exercises. Coached sports performance training is where they actually get built into her training, every week.
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