phase 3: strength and power

2-4x weekly gym rehabilitation sessions

Concurrent meniscal injury may not get full flexion (wk4 120?)

Duration: approximately weeks 2 to 12

goals:

ROM: Full Range of Movement

ROM: Full Range of Movement

STRENGTH: 90% Quads and Hamstrings with non-op side

STRENGTH: 90% Quads and Hamstrings with non-op side

CONTROL: Step downs x5 without sway or twist

CONTROL: Step downs x5 without sway or twist

FUNCTIONAL symmetry: Hamstring Bridge, Calf Raise, Sideplank

FUNCTIONAL symmetry: Hamstring Bridge, Calf Raise, Sideplank

quads goals =
squat 10RM = 1x BW
10x single leg rises

  1. Inner Range: Bulgarians initially 0-30deg then progress, Seated Knee Extension @6-8wks,

  2. Goblet squats - high chair, low chair

  3. Supported Single Leg Squat >100deg

  4. Single leg box squat ‘sit back’

  5. Single Leg leg press

    Other:

    Double leg wall sit (at 90degs) 1 minute

    Single leg wall sit (at 45 degs) 1 minute

Hammies goal =
single leg bridge x20
 

  1. DL/SL hip thrusts

  2. Nordics, razor curls

  3. SL RDL > Single leg hamstring box bridge

  4. Hamstring Slideouts

Lateral Hip goal=
20cm step downs x5
sideplank 30 seconds

  1. Crabwalks 3x12 work upto Double black theraband

  2. Hip hitch

  3. Midstance foot control

ankle goal =
Single leg calf raise off step x20
 

  1. Calf raises - DL > SL > Off step

  2. Sled drags - fwd/bwd

balance goal =
45" eyes open
10" eyes closed

  1. Single leg balance disc (2x 60seconds)

  2. Heel toe rocking

  3. Tick tok

  4. No’s and Yes’s x15

  5. SEBT balance test

Force development goal =
symmetrical jump height

  1. Drop catch 2 feet

    1. land softly, land quetly ‘shhh’!

    2. Quick and quiet

    3. plus 1xBW on bar

  2. Drop catch 1 foot - hold 3 secs

    1. plus 50% BW on bar

  3. Mini hops

    1. on the spot > fwd >bwd

    2. side > start of COD stream

    3. add 90deg turn medially

  4. Banded Triple Extension - with wall support

  5. Running warmups and drills