What is the Structure of the Program?
The Classic Course and Snow Course are both structured as a 6 week progression, with exercises advancing each week as the participant gets stronger. Participants follow the exercise instructions (video and written) each week, then perform the routine on any 3 days during the week. The next week, a new set of exercises will be released as a new Module. For example, “Week 1 module”, then “Week 2 module”, and so on. Each routine includes a dynamic warm-up, then 4-5 neuromuscular training exercises, then 2-3 stretches, all of 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 later in the snow season.
What are the results of the program?
We have had over 1000 athletes register for the program. Of our participants who have completed at least 4 weeks of the training, we have had only 1 ACL injury. We have received excellent feedback from participants and directors, with nearly all members 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 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 are committed to always improving the program to benefit our members.
How Long will I have access to the program?
You will have Lifetime access to your course when you register individually! Group registration is valid for one year and should be renewed annually. You should plan repeat the course each year during pre-season and continue some of the exercises during the season. You will have an option to upgrade to the VIP Club after the 6 week course for a simple maintenance program.
What is the Age recommendation?
Based on all of the evidence from the research, experts have set guidelines and recommendations – stating that all athletes in high risk sports between the ages of 12-25 SHOULD be participating in an injury prevention program. We have found that introducing the concepts even younger can be more effective in establishing safer mechanics from the beginning. We have had athletes between 10 and 80 years old successfully complete our program. For those on the younger side, it can be helpful to have a parent or coach available to help navigate the website and monitor form.
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.
How do teams or groups join?
To register a group of any size, please email for a quote firstname.lastname@example.org. You have two options for payment.
- Pre-pay for your group. We will issue you a coupon code and registration link for your group members to self-register for free. They will get a password and will have immediate access upon registration.
- Group members pay their portion when they register. We will issue you a coupon code and registration link for your group to self-register.
Email email@example.com to get started or Contact Us with this form!