• HAMS ARE MY JAM®

    2-Minute ACL Risk Assessment
  • 4–7 Points 🟡 MODERATE RISK You have several modifiable risk factors. Improving hamstring strength, movement quality, and neuromuscular control can reduce your injury risk.
  • SCORING 0–3 Points 🟢 LOW RISK You appear to have a solid foundation. Continue maintaining hamstring strength, mobility, and balanced lower-body training.
  • 8–11 Points 🟠 HIGH RISK Your responses indicate multiple deficits that may compromise knee stability and athletic performance. A structured HMJ program is recommended.
  • 12–15 Points 🔴 VERY HIGH RISK Your responses suggest significant risk factors. Consider beginning the HMJ system and consulting a qualified sports medicine professional if you have persistent pain, instability, or a history of serious knee injury. Your Next Step Find out which HMJ program is right for you and start building your body's natural knee protection system today!
  • Do your knees feel unstable during cutting, pivoting, or landing?*
  • Do you notice one leg is noticeably weaker than the other?*
  • Do you rarely train your hamstrings as hard as your quadriceps?*
  • Do you experience knee pain during or after sports or workouts?*
  • Do you feel less confident changing direction at full speed?*
  • Is your balance on one leg noticeably worse than the other?*
  • Have you had a previous knee injury or knee surgery?*
  • Do you struggle to decelerate or stop quickly under control?*
  • Do you rarely perform single-leg strength or stability exercises?*
  • Do your hips, hamstrings, or ankles frequently feel stiff before activity?*
  • Do you avoid jumping or landing on one leg because it feels uncomfortable?*
  • Have you been told you have poor landing mechanics or that your knees collapse inward?*
  • Do you participate in sports that involve frequent cutting, pivoting, or jumping (soccer, basketball, football, volleyball, lacrosse, etc.)?*
  • Do you currently follow a structured ACL injury prevention program?*
  • Would you like stronger, more resilient knees to improve performance and reduce injury risk?*
  • Instructions: Answer each question honestly by selecting YES or NO.
  • Should be Empty: