The purpose of the A.S.P.I.R.E. (Advantage Sports Performance Injury Reduction Exercises) program is to educate athletes, parents and coaches on special exercises designed to reduce to risk of injury to the anterior cruciate ligament (ACL) in the knee.

Research through the Centers for Disease Control and Prevention's National Center for Injury Prevention and Control have indicated favorable results through the use of neuromuscular training in reducing ACL injury up to 80%.

This specialized exercise program seeks to enhance the body's awareness in space, balance, fundamental movements such as jumping and landing and muscular strength. It is our feeling that through regular practice and training of this program, one will be able to significantly reduce the likelihood of sustaining an ACL related injury.

Our certified athletic trainers have been properly trained and instructed on initiating and teaching the proper progressions of these specific exercises. The initial training session will last approximately 45 minutes and will be followed up with 4-6, 30 minute training sessions on a weekly basis. We are positive the ASPIRE program will be a success and will ultimately ensure the health and safety as well as improved performance of the athletes who take part.

How early should we initiate ACL prevention exercises with our female athletes?

We work with girls as young as 8 about the time they are usually beginning to participate in organized sporting activities. It has been hypothesized that the best time to start training with females is around 11 years of age right before puberty sets in. They are going through a growth spurt at this time along with heavier, uncoordinated body placing a lot of stress and torque on the knee joint.

How much can an athlete improve their overall performance by following an ACL prevention program?

It varies with different parameters of fitness. Improvement can be seen anywhere from 10% to 110%. Studies have shown that an athlete's vertical leap can increase 10-15% on average following a 6-8 week program. Areas like balance and technique are difficult to measure objectively, but the gains made are huge and usually evident in their performance.

Are ACL prevention programs effective for males?

Although ACL injuries in males may not be as common, they do occur quite often. Several male athletes and teams have already incorporated this program into their regular training schedule or routine. An Italian study focusing on balance techniques, showed a sevenfold decrease in injury rates among male soccer players. So we know this is effective for males as well.

Is special equipment or materials required prior to starting this type of training?

The advantage of this type of training is that it does not require a whole lot of expensive equipment or materials. In fact the majority of exercise utilizes one's own body weight and gravity, both of which are free! The key piece of equipment with this training is a substantial pair of athletic shoes that good support and cushioning. The main focus is to retrain the body to be better balanced and coordinated and to allow our athletes to learn how to land and decelerate properly.

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