LBL was founded in 1993 to promote the sport of Lacrosse in Bucks County, Pennsylvania. The organization strives to emphasize the development of boy and girl lacrosse players, emphasizing teamwork, sportsmanship, respect, and discipline.

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The LBL Girls Program is committed to the PEP Program as our warm up before practices and games.  Our PEP Program will be led by parent groups who are familiar with the PEP in the first 20 minutes of every practice, and in the warmup period before games.  Each practice, we will be seeking parent volunteers to set up the fields for PEP training.

The Santa Monica ACL Prevention Project has developed the PEP Program in order to implement a strategic training program to decrease the number of ACL injuries incurred by female soccer players. Since the implementation of Title IX legislation in 1972 allowing equal opportunity for girls and women to participate in sports, there has been a significant increase in the number of females participating in competitive sports. However, the total number of injuries has also increased. Studies have shown that a female soccer player's risk of sustaining an ACL injury is two to eight times greater than her male counterpart.

Subsequent studies have shown that adding neuromuscular and proprioceptive exercises to the training regimen can reduce the number of ACL injuries by two to four fold.  Subsequent data indicates that performing the PEP can result in as much as an 80% reduction in ACL injuries.

What is the PEP Program?

The PEP (Prevent injury, Enhance Performance) Program is a highly specific 15-minute training session that replaces the traditional warm-up. It was developed by a team of physicians, physical therapists, athletic trainers and coaches, and has funding support from the Amateur Athletic Foundation of Los Angeles (AAF). The program's main focus is educating players on strategies to avoid injury and includes specific exercises targeting problems as identified in previous research studies.

The goals of the program are to:
1) Avoid vulnerable positions
2) Increase flexibility
3) Increase strength
4) Include plyometric exercises into the training program
5) Increase proprioception though agilities

Most program exercises and drills are already part of a team's standard training. However, it will require attention to detail on the part of players, coaches and trainers. Optimally, the program should be performed at least 2-3 times per week during the season.

For step-by-step details of the PEP Training Program, please click here: Training Step By Step/PEP Training Program.pdf

For the latest LBL PEP Guide (cheat sheet), please click here

To view a video demonstration of the PEP training program, please click here