Prevent Injury and Enhance Performance (PEP) Program
PEP is an injury prevention program created by a group of physicians to
help prevent knee injuries, but most importantly ACL injuries. This program
not only assists athletes with their strength, stamina and balance, but
with their overall performance as well.
Program Duration: 15 - 20 Minutes
Program Frequency: 3 x Week
This prevention program consists of a warm-up, stretching, strengthening,
plyometrics, and sport-specific agilities to address potential deficits
in the strength and coordination of the stabilizing muscles around the
- It is important to use proper technique during all of the exercises. Coaches
and trainers need to emphasize correct posture, straight up and down jumps
without excessive side-to-side movement, and reinforce soft landings.
- The field should be set up 10 minutes prior to the warm-up. This will allow
for a smooth transition between the activities. A sample field set-up
can be viewed and downloaded below.
- When you first begin the program, it may take slightly longer due to the
fact that you must first become well acquainted with the program and the
transitions. Alongside each exercise you will notice a box with the approximate
amount of time that should be spent on each activity. This will serve
as a guideline to you in order to conduct your warm-up in a time efficient manner.
Athletes 12 and Under
While this program is safe to use for male and female athletes over the
age of 12, you can safely utilize this program with younger athletes by
making the modification described below:
- With the plyometric activities, have your younger athletes jump over a
visual line on the field (midfield, end line, or sideline) or a flat 2”
cone. The emphasis of this activity is the landing technique – not
the height of the object that the athlete is jumping over.
- Younger athletes should perform the plyometric activities with a two-legged
landing. Again, the emphasis is on the landing and knee control (not allowing
the knees to cave inward and bending the knees and the hips to accept
the force of landing).
- Repetitions are not emphasized in this program – time is. We would
prefer to see 5 repetitions with perfect biomechanical technique completed
in the allotted time period as opposed to doing ten repetitions haphazardly.
- This program should be completed at the BEGINNING of the practice session.
If you attempt to use this program after your training session, your athletes
will be fatigued and their biomechanical technique will suffer. The element
of fatigue can put your athletes at a higher risk for injury.