Tearing your ACL is one of the most frustrating injuries an athlete can face. The road back is long, demanding, and requires more than just “waiting it out” until you feel ready. Unfortunately, many athletes unknowingly make mistakes during their rehab that increase their risk of re-injury—or worse, leave them underprepared when it’s time to return to sport.

Strength is the foundation. No question. But speed—true, game-ready speed—depends on your ability to apply that strength quickly and directionally.

Too often, strength training is treated as optional for girls. Sometimes it’s ignored altogether. Other times, programs written for male athletes are passed down without any adjustments, and many female athletes are left to navigate physical development without guidance that truly serves them.