01 · (14 pages)
The ACL Protocol Blueprint
why most ACL injuries are non-contact, and what the evidence says actually reduces risk
HUMAN DYNAMIX · KNEE PROTOCOLS
The ACL Protocol
Protect the ligament. Train the landing. Trust the cut.
Most ACL injuries happen without any contact at all, which means most of them are trainable. This protocol follows the same structure as the strongest injury-prevention research: foundational strength, landing technique, controlled power, then a full return to cutting sport.
4files
36sessions
24exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
footballers, basketball and handball players, skiers, and anyone in a cutting or jumping sport who wants to reduce ACL injury risk, or who has been cleared by their surgical team for late-stage return-to-sport training.
Educational content. Not medical advice. This program is not for early post-surgical ACL rehabilitation or a suspected acute ACL injury — see your surgeon and physiotherapist for those.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (18 pages)
12-Week Program
four phases building toward reactive, sport-specific cutting and pivoting drills
03
Tracker
log strength, symmetry and training load, and know exactly when to progress
04
Quick Guide for your phone
a standing warm-up you can keep using all season
A CLEAR PLAN
Understand. Train. Track.
the same neuromuscular training principles used in programs like FIFA 11+, with hop-test and balance benchmarks used in the return-to-sport research.
01
Understand
why most ACL injuries are non-contact, and what the evidence says actually reduces risk
02
Train
four phases building toward reactive, sport-specific cutting and pivoting drills
03
Track
log strength, symmetry and training load, and know exactly when to progress
Preview from the included English-language files.
TWELVE WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–3
Foundation
Movement quality, basic strength patterns, and single-leg balance.
Weeks 4–6
Build strength
Posterior chain strength, single-leg strength, and deceleration mechanics.
Weeks 7–9
Power and landing control
Structured plyometrics with a deliberate focus on symmetric, controlled landings.
Weeks 10–12
Return to cutting sport
Full-speed, reactive agility and sport-specific cutting drills.
The schedule provides structure, not a recovery deadline. Your response determines when you progress.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log strength, symmetry and training load, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
footballers, basketball and handball players, skiers, and anyone in a cutting or jumping sport who wants to reduce ACL injury risk, or who has been cleared by their surgical team for late-stage return-to-sport training.
How does the program work?
the same neuromuscular training principles used in programs like FIFA 11+, with hop-test and balance benchmarks used in the return-to-sport research.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program is not for early post-surgical ACL rehabilitation or a suspected acute ACL injury — see your surgeon and physiotherapist for those.
KEEP MOVING
Your next step starts with a plan.
Protect the ligament. Train the landing. Trust the cut.
$24.95 complete system · one-time payment
Digital English-language guides