Prevent Injury and Enhance Performance (PEP)

Soccer is one of the world’s largest participation sports. The sport involves accelerating, decelerating, jumping, cutting, pivoting, turning, heading and kicking the ball. Soccer places many demands on the technical and physical skills of the player and, as a result, injuries can occur.

Below is the PEP Program: Prevent Injury and Enhance Performance. It is an exercise program designed by doctors, physical therapists, and athletic trainers to reduce the incidence ACL injuries in soccer.

The PEP exercises described here are for athletes who are at least 12-years-old. Younger athletes should use a modified version of PEP. Please contact Holly Silvers, the PEP Project Coordinator, at regarding modifications.

PEP:  Prevent injury and Enhance Performance


Phase 1:

Phase 2 - ACL Strengthening Exercise:

Phase 3 -

Phase 4 - ACL and Knee Conditioning:

Do not use this product/videos without appropriate medical care and consultation. If you suspect you have a medical problem or disease please consult your physician for diagnosis and treatment.

The opinions expressed by Blackhills FC or by guest authors are published for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for professional medical advice, diagnosis and treatment. Always consult a physician or other health care professional for your specific health care and/or medical needs or concerns.