phase 4: Run, hop and jump

2-4x weekly gym rehabilitation sessions

Perform daily unless muscle fatigue

Duration: approximately months 3 to 6

goals:

HOP tests completed

HOP tests completed

AGILITY tests completed and confident

AGILITY tests completed and confident

STRONG: 1RM = 1.5-2x BW

STRONG: 1RM = 1.5-2x BW

BALANCE: Dynamometry ratio: 0.5-0.8

BALANCE: Dynamometry ratio: 0.5-0.8

outcome measurement:

  1. Strength

    1. single leg calf raise x20

    2. single leg hamstring bridge x20

    3. sideplank 45”

    4. Leg press and squat 1RM = 1.5x Body Weight

    5. Single leg rises x10

  2. Function

    1. Step down test x5

    2. SEBT

protocol

  1. Balance:

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

      1. heel toe movement

      2. around the world

    2. Single leg stance arms crossed, opposite leg bent up infront

      1. eyes open 45”

      2. eyes closed 10”

      3. mini squat

      4. No’s and Yes’s

    3. Y balance exercise

  2. Strength

    1. Single leg reformer leg press (3x8)

    2. Single leg glute bridging (3x8)

    3. Single leg hamstring bridge (3x8)

    4. Single leg calf rise on step (3x8)

  3. Core

    Sideplank 2x45 seconds

  4. Running

    1. a skip

    2. b skip

    3. bounding