Z12 ACL Prevention Protocol
15-minute routine proven to reduce ACL injuries by 64%
Download the Full Protocol
- 30-page comprehensive guide
- 15-minute routine breakdown
- Age-appropriate modifications (10-18+)
Z12 ACL Prevention Protocol
PDF • Free Download
The Core 6 Exercises
1
Squats
2x10
Knee alignment, quad-hamstring co-activation
2
Lunges
2x10 each
Hip control, trunk stability
3
Jump/Landing
2x8
Soft landing mechanics, knee flexion
4
Plank
2x30s
Core stability, trunk control
5
Nordic Hamstring
2x5
Eccentric hamstring strength (key ACL protector)
6
Hip Abduction
2x15 each
Gluteal activation, prevent knee valgus
Total time: 15 minutes • Frequency: 2-3x per week
Implementation Guide
Week 1-2: Education First
- Explain WHY the protocol matters using the statistics
- Show videos of non-contact ACL injuries
- Get player buy-in before starting exercises
Week 3-4: Gradual Introduction
- Start with 3-4 exercises only
- Use Level 1 for all exercises
- Focus on technique, not intensity
Week 5+: Full Implementation
- Add remaining exercises
- Progress players individually to Level 2 when ready
- Begin tracking compliance
Age-Appropriate Modifications
Ages 10-12 (Foundation)
- • Level 1 exercises only
- • 10 minutes maximum
- • Gamify where possible
- • Focus on fun and movement quality
Ages 13-15 (Development)
- • Progress to Level 2 when mastered
- • Introduce Nordic hamstring carefully
- • 12-15 minutes
- • Begin tracking compliance
Ages 16-18 (Performance)
- • Full protocol with Level 2-3
- • 15 minutes
- • Add resistance bands
- • Track injury data
Senior (18+)
- • Full Level 3 protocol
- • 15-20 minutes
- • Sport-specific variations
- • Integrate into tactical warm-ups