ACL prevention project

Reduce your injury risk. Enhance your game. Train like the best

The #1 Threat to Your Season? An ACL Injury.

  • Young athletes are at a high risk of ACL injuries—female athletes are 6x more likely to suffer one than males, and male athletes frequently suffer season-ending non-contact knee injuries.

  • ACL injuries result in 9-12 months of recovery and can impact a young athlete’s career performance and then their health in later life..

  • The good news? ACL injury risk can be reduced with the right training.

Bulletproof Your Knees, Maximise Your Speed & Agility

  • Reduce ACL Injury Risk – Learn how to cut, land, and stop safely.

  • Enhance Speed & Agility – Train for quicker reactions and smoother movements.

  • Increase Strength & Power – Build lower-body strength for better force absorption.

  • Improve Cutting & Acceleration – Gain confidence in high-speed direction changes.

  • Train Like the Pros – Science-backed drills used by elite athletes.

Your Roadmap to Safer, More Explosive Movement

This 48-week program is divided into six 8-week blocks, each focusing on a key aspect of ACL injury prevention and movement mastery.

Block 1: Foundations of safe movement - this block focuses on the important technique foundations and developing strength

Block 2: Deceleration mastery - the main aim is to develop stable and strong deceleration technique which is key to ACL injury

Block 3: Change of direction efficiency - linking multiple movements in multiple directions is key for efficient attacking and defensive agility. This block teaches you effective transition movements

Block 4: Power and resilience - this block steps it up with more exposure to maximum speed acceleration and deceleration to make you more explosive and more resilient on pitch

Block 5: Game ready change of direction - this block brings the sessions on pitch to develop pitch based speed with a deceleration emphasis

Block 6: Elite level change of direction performance - the aim here is to maximise your speed in all directions with special emphasis on your re-acceleration

Deceleration into side shuffle

Defensive transition drill

Is this program right for you?

  • Are you a competitive athlete looking to stay healthy and improve your agility?

  • Do you want to reduce the risk of a season-ending ACL injury?

  • Are you ready to train smarter and more efficiently?

  • Are you worried about your child’s ACL injury risk?

  • Do you want them to train with a science-backed program designed a world leading expert?

  • Would you like a proven system that builds strength, confidence, and resilience?

Still have questions?

Can I join individual blocks instead of the full program?

Yes! Each block can be purchased separately, but committing to the full program ensures the best results.

How is the program delivered?

The program is hosted online using the Rypt app, with video demonstrations, guided drills, and detailed programming accessible on any device.

How much time does training take each week?

There are three 50min sessions scheduled each week with a minimum of two a week recommended as the minimum

What equipment do I need?

Minimal! The first 4 blocks are gym based, you just need some space to do the drills, a wall to throw a med ball at, a miniband and maybe a few cones. The pitch based sessions will need cones, a med ball (5-7kg), a dowel and a miniband.

Side shuffle and throw reacceleration drill