What is the Structure of the Program?
The courses are structured as a 6 week progressive training program, during which the exercises gradually advance each week. Participants follow the exercise instructions (video and written) each week, then perform the routine on 3 different days throughout the week. The next week, a new set of exercises will be released. For example, “Week 1 module”, then “Week 2 module”, and so on. Each routine includes a dynamic warm-up, then ~4 neuromuscular training exercises, then 2-3 stretches, which takes about 20 minutes to perform. Each week, the routine targets strength, balance, landing mechanics, agility, and flexibility, which are key components for protecting the knees and reducing the risk of ACL injury. The Snow Course includes an additional 3 modules for maintenance, which are released 6 weeks later.
What are the Stats on the program?
We have had over 500 athletes through the program. Of our participants, we have had NO ACL injuries – in fact, we’ve had NO major lower extremity injuries. We have received excellent feedback from participants and directors, with 100% satisfaction rate and 100% reporting that they feel the ACL Strong program was beneficial for them. Participants say they “feel stronger”, they feel like they “are moving better”, and they have “less knee pain” than they used to. We have groups returning each year to perform the program in the pre-season, so they are stronger and more resilient going into the season. We have been really pleased with the results and feedback.
What is the length of the program?
The Classic and Snow Courses are slightly different. Each course includes 4 weeks in the initial course, followed immediately by 2 bonus weeks. The Snow Course includes 3 additional weeks that are released 1-2 months later, as a “Mid-Season Maintenance Course”. Participants have access to their course for one year, so they are able to repeat the training or revisit certain exercises that they like. They have an option to upgrade their membership to access even more exercises and modules in the VIP Club if they wish.
What is the Age recommendation?
The highest risk of ACL injury is around 12-17 years old. Beginning an injury prevention program and learning better movement patterns even earlier than 12 has proven to be beneficial. We have had athletes as young as 10 yrs old to 65 years old in our program. For those on the younger side, it might be helpful if they have a parent or coach to help them.
How does it work to do this online?
Each participant is emailed a username and password to login to the ACL Strong website. Once they log in, they will go to the Intro lessons, which tells them exactly what to expect and how to use the program. We have an educational training on movement of the knee, what the ACL is, how it gets injured, and how to watch the mechanics and use good form during the exercises. Then, the participant is ready to go into the exercise portion of the training, which is released week by week. The exercises are instructed in detail using video, text, and images. There are modifications to increase or decrease intensity as appropriate. We have a system for participants to keep track of their progress by taking notes, so we (and their group leader) can see how they are doing and keep them moving forward. We send emails throughout the course to keep participants engaged. We also have a private community on Facebook for members to join, interact, ask questions, and get some extra tips.
Can you join the program anytime?
We launch the program only at certain times of the year, which is when individuals can sign up. Groups and teams, on the other hand, can be registered all at once and set up a start date that works optimally for their season. Once the participants become members, they must login and click a button to “enroll” in the course. From that point, the modules begin rolling out week by week. If you fall behind, you will not lose access to any modules, you simply go at your own pace to perform the routine 3 times before advancing to the next. Members have access to the program for one year from registration, which should be enough time to go through the course at least a couple of times! 🙂