Nearly 3.2 million girls play high school sports and are more prone to suffering injuries than their male counterparts. Especially when female athletes are at higher risk of lower limb injuries than male athletes, research supports that they are two to eight times more likely to suffer knee injuries. This is why it is necessary to have an excellent age-appropriate program implemented that can decrease the chance of injury and improve their ability to perform by addressing key areas that are affected by the demands of sports, such as strength, power, speed, and intensity.