ACL Injury Prevention in Girls’ Football: How the AFL Prep to Play Program Keeps Female Footballers Safe
Women’s and girls’ football is growing rapidly right across Australia — and right here in our local community. With the East Malvern Knights fielding more girls’ teams than ever, and participation booming at clubs across Glen Iris, Malvern East, and Ashburton, it’s an exciting time for the game.
However, alongside this growth we’ve also seen a higher rate of certain injuries, particularly ACL injuries and concussions.
The good news is that research has shown we can significantly reduce injury risk through targeted injury prevention programs, such as the AFL’s Prep to Play program.
At SportsFit Physio and Health, we are proud to support the East Malvern Knights in implementing these strategies to keep players strong and on the ground.
ACL Injuries in Women’s Football
ACL injuries are one of the most serious injuries in football.
Research shows that:
- AFLW players are 4–6 times more likely to suffer an ACL injury than male AFL players when exposure is considered.
- In early AFLW seasons, ACL injury risk was reported to be up to 9 times higher than in the men’s competition.
- Across sport more broadly, female athletes are 2–3 times more likely to rupture an ACL than males.
How do ACL injuries occur in female footballers?
These injuries typically happen without any contact — most often during deceleration, cutting or changing direction, or landing on a single leg.
ACL injuries are not just short-term problems. Even after surgery, they significantly increase the risk of:
- Early knee osteoarthritis
- Long-term knee pain
- Knee replacement later in life
Why Are ACL Injuries More Common in Female Athletes?
The reasons are complex and involve a combination of factors.
1. Movement mechanics
Female athletes tend to demonstrate:
- Greater knee valgus (“inward knee”) during landing and cutting
- Different muscle activation patterns
2. Strength differences
Relative strength differences between:
- Hip muscles
- Hamstrings
- Quadriceps
can affect knee stability.
3. Hormonal influences
Hormonal fluctuations may affect ligament laxity and joint stability.
4. Growth and development
Rapid growth during adolescence can lead to:
- Temporary strength imbalances
- Reduced coordination
However, it’s important to recognise that biology is only part of the story.
Historically, female athletes have had:
- Less access to structured strength programs
- Fewer years developing football movement skills
- Later entry into organised football pathways
This means many athletes reach higher levels of football without the same physical preparation historically seen in male pathways.
The Good News: Injury Prevention Works
The most encouraging part of the research is that injury prevention programs work extremely well.
Studies show that structured injury prevention programs can reduce injury rates by around 50%.
These programs work by improving:
- Landing mechanics
- Change-of-direction technique
- Hamstring and hip strength
- Neuromuscular control
- Deceleration capacity
All of these factors help protect the knee during high-risk movements.
What Is the AFL “Prep to Play” Program?
Prep to Play is the AFL’s football-specific injury prevention program developed in collaboration with La Trobe University’s School of Physiotherapy.
The program was designed to help reduce:
- Knee injuries (particularly ACL injuries)
- Concussion risk
- Soft tissue injuries
It focuses on improving movement quality and physical preparation for football.
What Does the Program Look Like?
Prep to Play is designed to be easily integrated into normal training sessions.
A typical session includes:
Dynamic Warm-Up (10 minutes)
This involves eight movement stations including:
- Jog and mobility
- Deceleration drills
- Change of direction
- Jump and landing mechanics
- Sprinting
- Balance drills
These exercises prepare the body for football demands while reinforcing safe movement patterns.
Football Skills (5 minutes)
The program includes skill drills that emphasise safe technique during:
- Tackling
- Being tackled
- Aerial contests
- Ground balls
Learning safe and effective football skills is a key part of injury prevention.
Strength Exercises (5–10 minutes)
Strength training focuses on:
- Glute strength
- Hamstring strength
- Core and hip stability
- Lower limb compound movements
Strength is one of the most protective factors for reducing injury risk — particularly for ACL injuries.
Consistency and Intent Is the Key
For injury prevention programs to be effective, they must be performed:
- Every training session
- With good technique
- With player intent and focus
Simply “going through the motions” will not produce the same protective benefits.
When implemented properly and consistently, the evidence suggests these programs can significantly reduce injury rates.
Does the AFL Prep-to-Play program work for junior girls football?
Yes, this program is effective for girls football. Research shows structured injury prevention programs like Prep to Play can reduce injury rates by around 50% when performed consistently and with good technique.
Injury Prevention Is More Than Just Warm-Ups
Programs like Prep to Play are incredibly valuable, but injury prevention also requires attention to the bigger picture.
Important factors include:
- Adequate sleep (8+ hours per night)
- Proper nutrition and hydration
- Good recovery strategies
- Open communication about injuries
- Managing overall training loads
- Supporting mental wellbeing
All of these factors contribute to athlete health and resilience.
Individual Injury Risk Screening
While programs like Prep to Play provide excellent general protection, each athlete also has individual risk factors.
At SportsFit Physio and Health — located right here in Glen Iris and serving players across Malvern East and Ashburton — we offer footy-specific injury screening using AxIT strength and power testing technology. We’re proud to be the physio partner for the East Malvern Knights, and we work with female footballers at every level to identify and address individual injury risk.
These screenings can identify:
- Strength imbalances
- Movement deficits
- Known injury risk factors
From this, we can develop targeted exercise programs to address weaknesses and help players stay healthy throughout the season.
The Goal: Keeping Players Strong and on the Ground
Ultimately, injury prevention is about more than just reducing injuries.
Fewer injuries means:
- More players available each week
- Better performance
- More enjoyment of the game
Everyone wins.
At SportsFit Physio and Health, we’re proud to support the East Malvern Knights and female footballers across Glen Iris, Malvern East, and Ashburton in staying healthy and enjoying football for years to come. If your daughter plays football locally and you’d like to discuss injury prevention or screening, our sports physio team is here to help.
Todd Grbac
Physiotherapist
