phase 5: return to performance (85-100%)

2-4x weekly gym rehabilitation sessions

Perform daily unless muscle fatigue

Not just getting back to the first game limping around, but at your best for rest of career strength, power and performance.

Duration: approximately months 3 to 6

goals:

1. Completed Agility Tests (Beep and T Test)

2. Strength and function symmetry within 90%

   1. Hop tests: single, triple, cross over, 40cm sidehop

   2. Single leg rise x22

3. Confidence with agility and plyometrics

outcome measurement:

1. Strength

   1. Leg press and squat 1RM = 1.8x Body Weight

2. Function

   1. Step down test x5

3. Balance

   1. SEBT within 90%

4. Questionaires

   1. IKDC

   2. Tampa Scale Kinesphobia

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 eyes closed

      3. No’s and Yes’s x15

   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)