Exercises for ACL Prevention for Soccer Players.

AUDIO VERSION

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Game-ready knees come from smart practice, not luck. At Physiopros Performance Rehab, we coach soccer athletes through simple, repeatable exercises for acl prevention that fit right into warm ups, lift days, or home sessions. With clear cues, small progressions, and steady practice, you can cut cleaner, land softer, and sprint with confidence. And because your schedule is tight, we keep drills short and field friendly here in Parsippany, NJ.

Player snapshot: is this you

• Your knees cave in on landings or quick direction changes

• Late in games you feel shaky stopping or planting

• You have a history of ankle sprains or hamstring tightness

• Turf sessions leave your knees sore the next day

Key idea: what “prevention” really means

Prevention does not mean playing timid. Instead, it means building the strength and control to handle stops, starts, jumps, and cuts at speed. That comes from three pillars: stronger hamstrings and hips, quieter landings, and faster but controlled deceleration into clean cuts.

Gear you need (nothing fancy)

• Cleats or supportive trainers

• Two to four cones or water bottles

• A mini band

• A low step or curb (5 to 8 inches)

Five-minute “switch on” warm up

• Light jog and skips x 90 seconds

• Walking lunge with reach x 10 each

• Leg swings front to back and side to side x 10 each

• Ankling drills x 2 passes

• Two easy accelerations x 15 yards

Strength block: build the brakes

• Assisted nordic hamstring: 2 x 4 to 6, slow lower, light push off to return

• Split squat tempo: 3 seconds down, 1 second pause, 2 to 3 x 6 to 8 each

• Single leg rdl: hips square, soft knee, 3 x 6 to 8 each

• Copenhagen plank (short lever): 2 x 20 to 30 seconds each

Landing block: quiet feet first

• Snap down to stick: reach tall, snap to quarter squat, 3 x 5

• Box step down control: tap heel and return, 2 x 8 each

• Lateral bound and hold: hop sideways, knee over second toe, 3 x 4 each

Cutting and deceleration block

• Decel to 90 degree cut: sprint 5 to 10 yards, lower hips, plant outside foot, go, 6 to 8 each

• Forward step down to 45 degree cut: step off, plant, push to angle, 2 x 6 each

• Reactive cone calls: coach or partner calls left or right late, 6 to 10 reps

Goalkeeper or defender tweaks

• Add curvilinear runs around cones (4 passes each direction)

• Add drop to split stance (step off low box and stick) 3 x 4 each

• Add ball carry decel: dribble, plant, shield, stop in three steps, 6 reps each

Weekly microcycle (simple and sustainable)

• Early week: strength block + landing block (20 to 25 minutes)

• Midweek or pre-practice: warm up + cutting and decel block (15 to 20 minutes)

• Match week: keep volume low; do 1 to 2 landing drills and 1 short cut series

• Off-season: run all three blocks 2 to 3 days per week, add loads gradually

On-field plug-ins (two cones, five minutes)

• Two-cone stick series: hop and stick to cone A, jog to cone B, repeat

• Three-cone 45s: sprint to center cone, cut on call, finish through third cone

• Small-box curbs: controlled step downs on a low sideline step between drills

Self-checks you can repeat

• Single leg hop and stick: land quiet, knee tracks over second toe (aim for symmetry)

• Drop jump video: from a low box, record from the front to watch knee position

• Ten-yard decel: stop in three steps without trunk collapse or heel slams

Troubleshooting and quick fixes

• Knees cave in on bounds: slow down, shorten distance, add a band above knees

• Loud landings: lower the box height, think “land like a library”

• Hamstrings cramp on nordics: reduce range, add more single leg rdl first

• Cuts feel messy: cue plant foot to point where you plan to go

FAQs

• Q: How often should I do exercises for acl prevention
  A: Two focused sessions per week, plus one or two short insert drills in warm ups. Downshift during heavy match weeks.

• Q: How long until I notice changes
  A: Cleaner landings often show up in two to four weeks; strength and control usually build by six to eight weeks.

• Q: Can I do this in season
  A: Yes. Keep sessions short, focus on form, and avoid heavy fatigue the day before matches.

• Q: Do I need equipment
  A: No. Cones, a mini band, and a low step are enough. Add a light kettlebell later if you want more load.

When to see a physical therapist

• You felt a pop or shift during a cut or landing

• Your knee feels unstable on quick stops

• You cannot control knee position when tired

• You want a plan tailored to your position, schedule, and history

What to expect at Physiopros

• One-on-one individualized physical therapy

• Position specific coaching for landings, decel, and cuts

• A short home and field plan built around your practice days

• Progress checks so you see real numbers improve

In Conclusion

Ready to play fast and feel stable on every cut. Schedule an acl and soccer specific physical therapy session at Physiopros Performance Rehab in Parsippany, New Jersey.