

Training Links
-For concurrent training around the recovering knee joint
-For graft care (hamstring, PTTB, quads tendon)
Phase One
Acute Phase
Goals/Checkpoints:
-Aim to be completed by the two week mark post-operatively/post-injury
-Achieve normalized joint homeostasis
-Active ROM should be ceommenced as soon as possible in the pool (pending surgeon’s suggestions/sutures/wound status if post-operative)
-Pool work is reserved almost exclusively for AROM, no further training work is useful
-Take initial quads/calf bulk measurements for cross-sectional area baseline
-Non-WB strength work can commence in conservative amounts with swelling still present in the knee (bridging, pre-bridging work, isolated quads activation/NMES) but this is not high priority in these early stages, the priority is to increase the tolerance to performance training as soon as possible
Wall march
AROM
Variations
-Spindles
Coaching points
-Become as tall as you can
-Smooth & slow
Volume
2-3 sets, as frequently throughout the day as possible
30s each leg
Pool
AROM & basic movements
Variations
-Marching
-Leg swings
-Kicking
-Squats
-Lunges
Coaching points
-Zero pain during
Volume
60s each movement
AAROM
Banded control
Variations
Coaching points
-Slow and in control of range at top and bottom (flexion/extension)
-Straighten and brace leg at bottom
Volume
As frequent throughout the day as possible
30-60s each side
Phase Two
Strength & Neuromuscular Control
Goals/Checkpoints:
-Achieve baseline level of strength, stability & coordination
COMPONENTS:
-rotational control @ midstance, toe-off
-hip hinge/joint coupling low/medium impact
-graft care
-muscle bulk/hypertrophy
-basic eccentric strength
-hip lock & pelvic control
Easy
Wall touch squats
Shallow range
Variations
-Single-leg
-Double-leg
Coaching points
-Touch bottom on wall
-Start one foot’s distance away from wall
Volume
2-3 sets
8-12 reps each leg
Moderate
Step-off
Counterbalance weight
Variations
-Kettlebell/dumbbell
-Back loaded
Coaching points
-Keep arms straight, lift weight out in front as you bring rear leg toward the ground
-Lift toes on stance leg, shift weight into heel
-Tap rear toe on the ground then return to start position
-Don’t bring weight too high up > will force extra load onto back extensors
Volume
3-4 sets
5-8 reps each leg
Moderate
Single-leg touch squat
W band touch
Variations
-Barbell loaded
-Unstable load
Coaching points
-Control at sticking point/bottom of movement
-Lift toes at bottom/shift weight to heel = glute/hip dominant
Volume
3-4 sets
5-8 reps each leg
Moderate
Single-leg deadlift
Fast throws
Variations
-Fast rowing (opposite hand)
Coaching points
-Keep arms straight
-Throw fast and far apart
-Short, fast throws then return to upright
Volume
2-3 sets
6-10 reps
10 throws each rep
Moderate
Single-leg band rotations
To target
Variations
-Hold at midline and squat
-Squat to knee drive
-Squat & rotate
Coaching points
-Should feel throughout deep glutes, not through TFL/hip flexors/groin
-Focus attention to target
-Pelvis shouldn’t rotate outward in either direction
Volume
2-3 sets
8-12 each leg
Moderate
Step-up hurdle spindle
Front loaded
Variations
-Barbell loaded
-Unstable load
Coaching points
-Maximize time moving through spindle with control
-Smooth movement through step-up to spindle and return
Volume
2-3 sets
4-6 each leg
Easy
Single-leg deadlift
Variations
Variations
-Band control
-Touch rear leg to target
Coaching points
-Touch rear target with foot (if possible)
-Head to heel strong as steel
-Stand very tall at top
Volume
3-4 sets
6-10 reps
Moderate
Single-leg back extension
Short holds
Variations
-Elastic bounces/drops
-Plate punches
Coaching points
-Keep knee slightly bent all the way throughout
-Hollow stomach out so back doesn’t compress too much
-Should feel through hamstring, minimal through lower back
Volume
3-4 sets
4-6 each leg
Moderate
Quarter squats
Heavy & slow
Variations
-Barbell loaded
-Box squat or rack limited squat
-Split squat or square stance
Coaching points
-No pain throughout the lift
-Gradual increase in load to check tolerance
-Fatigue, volume & overload is key here
Volume
3-5 sets
6-10 reps
Hard
Step down double heilos
W plate
Variations
-Aquabag/aquaball version
Coaching points
-Smooth halos around the base of neck
-Continuous squat motion on top leg, don’t pause
-Keep bottom leg straight on landing, squatting leg doesn’t collapse inwards
Volume
3-4 sets
5-6 reps
Hard
Step down aquabag twists
Variations
-Front loaded
-Back loaded
-Fast sharp twists
Coaching points
-Squat movement doesn’t pause throughout
-Keep bottom leg straight on landing, squatting leg doesn’t collapse inwards
Volume
3-4 sets
4-6 each leg
Moderate
Stick drop-catches
Hip hinge
Variations
-Heavy stick/very light bar
-Reactive version
-Split squat version
Coaching points
-Keep elbows locked straight
-Must keep arms straight on catching stick
-Bring stick still as quick as possible by bending through hip
Volume
3-5 sets
6-8 reps
Easy
Sled Push
Scrum style (knees bent)
Variations
-Straightening knees
-Scrum style (bent knees) as above
Coaching points
-Slow, heavy push sustained effort
-Never in socks or low friction surfaces
Volume
4-5 sets
10m distance
Moderate
Single-leg blocked knee squat
Counterbalance weight
Variations
-DB/KB
Coaching points
-Don’t bring load up to high (back extensors will do too much)
-Keep arms straight
-Bring weight out in front as you move down into squat position
Volume
3-4 sets
6-8 each leg
Moderate
Single-leg good morning
W plate punches
Variations
-Light plate
-Slow punches
-Bring plate behind neck after punch
Coaching points
-Keep fixed knee angle
-Should feel through hamstring with punch & hinge
-Keep chest out and long spine
Volume
2-3 sets
6-8 reps each leg
Easy
Sled Push
Heavy (knees straighten)
Variations
-Straightening knees
-Scrum style (bent knees)
Coaching points
-Slow, heavy push sustained effort
-Never in socks or low friction surfaces
Volume
4-5 sets
10m distance
Easy
Counterbalance squat
To box
Variations
-DB/KB
Coaching points
-Don’t bring load up to high (back extensors will do too much)
-Keep arms straight
-Bring weight out in front as you move down into squat position
-Gentle tap onto box, don’t sit
Volume
3-4 sets
8-12 reps
Moderate
TBA
TBA
Variations
-Light plate
-Slow punches
-Bring plate behind neck after punch
Coaching points
-Keep fixed knee angle
-Should feel through hamstring with punch & hinge
-Keep chest out and long spine
Volume
2-3 sets
6-8 reps each leg
Moderate
Wall squat & lift
Loaded
Variations
-With barbell on wall
Coaching points
-Touch inside of knee and foot to wall at end position
-Heel comes off the ground ASAP
Volume
3-5 sets
4-5 reps each leg
Moderate
Floor tap single-leg squats
All angles
Variations
-DB/KB
Coaching points
-Use a square or lines as markers to touch over
-Further the distance, the more difficult the squat
Volume
3-4 sets
8-12 reps
Moderate
TBA
TBA
Variations
-Light plate
-Slow punches
-Bring plate behind neck after punch
Coaching points
-Keep fixed knee angle
-Should feel through hamstring with punch & hinge
-Keep chest out and long spine
Volume
2-3 sets
6-8 reps each leg
Phase Three
RFD & Power
Goals/Checkpoints:
-Improve type 2 (fast twitch) muscle fibre development and control at speed
-Prepare for the commencement of running reconditioning
COMPONENTS:
-RFD with stiff extended & flexed knee
-swing leg retraction
-rotational control w extended knee & in hip hinge
-hip hinge/joint coupling medium impact
-graft care > progression
-muscle bulk/hypertrophy
Easy
Roll-up landings
From box/bench
Variations
-Single-leg
-Double-leg
-Low box
-High box
-Races
Coaching points
-Hold landing for 3s
-Change angles for variations
-Strong, stable hold positions
Volume
4-5 sets
4-5 reps each leg
Easy
Box assisted hops
One knee propped on box
Variations
-Reduce support on box knee
-Hop over hurdle
Coaching points
-Try to minimize countermovements
-Focus on control on landings
Volume
4-5 sets
4-5 reps each leg
Moderate
Front leg box taps
W rotations
Variations
-Plate punches
-Aquabag punches
-Halos
Coaching points
-Feet split running stride distance apart
-Taps on plate/box as fast as possible
-Keep rear foot & pelvis in straight line
-Punch fast out to side, keeping chest out
Volume
10-12 taps
2×12 each leg = 1 set
3 sets
Easy-Moderate
Lateral bounds
Aquabag variation
Variations
-Holds
-Faster landings and push-offs
Coaching points
-Use soft mat only initially to minimize impact
-Strong landing/push-off position
-Use aquabag to stiffen trunk & minimize compensation
Volume
4-5 sets
4-5 reps each leg
Moderate
Box jump
Plate behind neck
Variations
Coaching points
-Keep plate still behind neck
-Not touching neck
-Minimize countermovements as much as possible
Volume
4-5 sets
4-6 reps
Moderate
Step & chop
W plate
Variations
-Step, chop & pullback
-Chop with aquabag
Coaching points
-Chop across the body in both directions (alternate reps)
-Straight arms on chop
-One side chop will be harder to control than the other
-Hold strong in end position
Volume
3-4 sets
4-6 reps
Easy-Moderate
Step & chop
Hip hinge
Variations
-Aquabag/aquaball punch
-Dangling weights
-Punch & pullback to chest
Coaching points
-Encourage hip hinge over spinal flexion
-Hold strong end position 2s
-Punch to target, hit target hard
Volume
3-4 sets
6 reps each side
Moderate
Step, chop & pullback
W plate
Variations
-Aquabag version
Coaching points
-Chop both directions across the body
-Spend very little time on the ground with front foot
-Keep looking forward/up
Volume
3-4 sets
6 reps each side
Moderate
Trap bar jump
Light load
Variations
-Shallow start
-Countermovement or non-countermovement
Coaching points
-Try to come to a strong landing position as fast as possible
-Explode up from low loaded position
Volume
4-6 sets
3-5 reps
Moderate-Hard
Hop & throwdown
Hip hinge
Variations
-Without hopdown from box
-To target
Coaching points
-Keep elbows straight
-Bring ball down fast towards floor/object as quick as possible
-Stop before touching object
-Throw ball down at same time as foot hits the ground
Volume
3-4 sets
6 reps each side
Easy
Bench bunnies
Double leg
Variations
-Change bench height
Coaching points
-Use hands to offload legs as much as needed
-Gradually build confidence and take arm support away
-Strong, stable landing position, ready for next play (looking up, chest out)
-Make every repetition different (landing angle, hand support, start position etc)
Volume
3-4 sets
6 reps each side
Easy-Moderate
Bench bunnies
Single-leg
Variations
-Over box
-Over bench
Coaching points
-Use hands to offload legs as much as needed
-Gradually build confidence and take arm support away
-Strong, stable landing position, ready for next play (looking up, chest out)
-Make every repetition different (landing angle, hand support, start position etc)
Volume
3-5 sets
6 reps each side
Moderate-Hard
Lateral hop & hold
With weighted hold
Variations
-Hop over hurdle
-Hop over target lines
-Increase height/distance of hops
Coaching points
-Straighter elbows & heavier weight = increased rotational torque
-Must hold for ~2s
-Keep plate very still
Volume
3-4 sets
6 reps each side
Easy
Lateral bound & punch
W aquabag
Variations
-With plate or aquabag
-Increase height/distance of bound
Coaching points
-Make big splash with bag
-Pullback to chest after punch
-Minimize compensation of the trunk upon landing with punches/holds
Volume
3-4 sets
6 reps each side
Moderate
Lunge paddle
W aquabag
Variations
Coaching points
Volume
Phase Four
Plyometrics & Elastic Impacts
Goals/Checkpoints:
-High impact loading under time pressure
-To be ran concurrently with running reconditioning
COMPONENTS:
-foot plant from above
-swing leg retraction
-trail leg catching up (extended force closure)
-hip hinge medium impact
-graft care & muscle bulk/hypertrophy
Easy
Hurdle jumps
Fast
Variations
-Mixed hurdles & boxes
Coaching points
-Be as fast off the ground as possible
Volume
4-5 sets
6-10 reps total
Easy
Step & hinge
W pertubations
Variations
-Step & punch
Coaching points
-Bend at the hip
-Step and push back as fast as you can
-Should feel tension through hamstrings/glutes as opposed to all at the knee
Volume
3-4 sets
6 reps each side
Hard
Double step down
W aquabag rotations
Variations
-With plate rotations/punches
-Multiple steps
Coaching points
-Very fast steps
-Fast momentum followed by strong stop & hinge at hip
-Hold end position
-Keep chest out when rotating
-Splash water in bag loud
Volume
3-4 sets
4-6 reps each side
Moderate
Ramp runs
Barbell
Variations
-Short steps
-Longer 4-5 steps on stairs
Coaching points
-No collapse into ankle dorsiflexion
-Very fast off steps
-Stand very tall
Volume
6-8 sets
Easy
Lateral shuffle
Over plates
Variations
Coaching points
Volume
3-4 sets
6 reps each side
Moderate
Step-throughs
W hurdle
Variations
Coaching points
Volume
3-4 sets
4-6 reps each side