Why Netball Players Tear Their ACL And How to Prevent It

ACL injuries are one of the most common and serious injuries in netball. You’ve probably seen it happen or know someone who’s gone through it. A sudden stop, a change of direction, or a landing that just didn’t feel right.

The scary part is it often happens without contact.

Why ACL Injuries Are So Common in Netball

Netball is built on high-risk movements. Jumping, landing, pivoting, and stopping all place huge stress on the knee.

The ACL’s job is to stabilise the knee, especially during these quick movements. When the forces exceed what the body can control, that’s when injuries happen.

But it’s not just bad luck.

Most ACL injuries come down to a mix of:

• Poor landing mechanics
• Weak glutes and hamstrings
• Lack of control through the knee and hip
• Fatigue late in games or training

What It Actually Looks Like

A typical ACL injury in netball happens when:

• You land from a jump and your knee collapses inward
• You suddenly change direction without control
• You decelerate quickly and the knee takes too much load

There’s often no contact. Just a movement your body wasn’t ready to handle.

How to Reduce Your Risk

Training should focus on building strength, control, and awareness in key movements.

What actually works:

• Strengthening glutes and hamstrings
• Practicing controlled landings
• Single-leg strength work
• Learning how to decelerate properly
• Improving movement control under fatigue

It’s not about training harder. It’s about training smarter.

Strength Training Isn’t Optional

If you play netball regularly, strength training shouldn’t be an “extra”. It should be part of your routine.

Even 2–3 structured sessions per week can:

• Improve performance
• Reduce injury risk
• Build confidence in movement

What About Younger Players?

ACL injuries are becoming more common in younger athletes, especially during growth phases.

This is the best time to build good habits:

• Learn proper movement early
• Build a solid strength base
• Develop coordination and control

Prevention starts before injuries happen.

How Physio Strong Albany Can Help

At Physio Strong Albany, we work with athletes to reduce injury risk and improve performance through targeted strength and conditioning.

No matter where you’re at, we can help. That might mean training during the season, preparing for pre-season, or rebuilding after an injury.

We’ll help you build a stronger, more resilient body that can handle the demands of the game.

Final Thoughts

ACL injuries don’t just happen. They’re often the result of movement patterns and physical limitations that can be improved.

If you want to keep playing, perform better, and stay on the court, the way you train matters.