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
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The Three Pillars of Prevention
Strength
Target H:Q ratio (hamstring-to-quadriceps). The hamstrings act as "ACL agonists" - weak hamstrings mean an unprotected ACL.
Optimal H:Q ratio: >0.8
Stability
Gluteal activation and hip control. When glutes are weak, the femur rotates inward and the knee collapses into valgus.
Prevents "knees kissing"
Neuromuscular Control
Landing and cutting mechanics. Even with strength, poor movement patterns can cause injury. Train to land soft.
Soft knees, soft hips
The Core 6 Exercises
Click each exercise to see all levels and coaching cues
Squats
2x10
Knee alignment, quad-hamstring co-activation
Lunges
2x10 each
Hip control, trunk stability
Jump/Landing
2x8
Soft landing mechanics, knee flexion
Plank
2x30s
Core stability, trunk control
Nordic Hamstring
2x5
Eccentric hamstring strength (key ACL protector)
Hip Abduction
2x15 each
Gluteal activation, prevent knee valgus
Total time: 15 minutes • Frequency: 2-3x per week
Based on Knäkontroll - the Swedish program proven to reduce ACL injuries by 64%
Quick Reference Card
| # | Exercise | Level 1 | Reps |
|---|---|---|---|
| 1 | Squat | Bodyweight | 2x10 |
| 2 | Lunge | Static | 2x10 each |
| 3 | Jump/Land | Box drop to stick | 2x8 |
| 4 | Plank | Front plank | 2x30s |
| 5 | Nordic Hamstring | Assisted | 2x5 |
| 6 | Hip Abduction | Clamshell | 2x15 each |
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