Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains Phase 3 (weeks 10–12) stress on functional strengthening, power readying, and running preparation. Describes exercise themes, loading plans, and mixing task-specific drills to connect to late-stage rehab.
Functional strength aims for Phase 3Power readying and force speed focusRunning readying and prep tasksMixing multi-direction movement patternsUse of outside load and speed stressLinking Phase 3 to sport return stageLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsLists suggested amounts, weekly times, and clinic visit plans for Phase 1 (weeks 6–8). Stresses balancing tissue safety with early loading, home program design, and criteria for changing times based on patient response.
Setting weekly clinic visit aims in Phase 1Structuring daily home exercise timesAmount guides for early strengtheningTracking response to adjust total workCoordinating clinic and home program balanceNoting sticking to and handlingLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningCovers Phase 1 (weeks 6–8) main aims: swelling control, movement range restoring, and early strengthening. Explains clinic thinking for exercise picks, safety plans, and steps toward normal movement patterns.
Main clinic aims for Phase 1Plans for good swelling controlMovement range restoring aims and limitsEarly strengthening within safety rulesMovement pattern relearning basesPatient teaching on activity changesLesson 4Phase 3 specific exercises and techniques: plyometrics progression, graded jogging program, agility drills, sport-specific tasksGives exact Phase 3 exercises and methods, including jumping step-ups, leveled jogging, quickness drills, and early sport tasks. Stresses ordering, surface picks, and tracking handling of higher impact loads.
Base low-level jumping drillsStepping to multi-direction jumpsDesigning leveled jogging stepsStarting quickness and direction changesEarly no-contact sport-specific tasksSafety checks in high-impact timesLesson 5Phase 1 specific exercises and techniques: patellar mobilizations, closed-chain quad exercises, heel slides, isometric quads, balance retrainingDescribes Phase 1 methods like kneecap movements, closed-chain thigh work, heel slides, steady thigh holds, and early balance relearning. Focuses on safe use, amounts, and mixing into a full session.
Kneecap movement levels and directionsClosed-chain thigh start drillsHeel slides for bending movement restoringSteady thigh hold amounts and positionsEarly balance relearning stepsMixing methods in a sessionLesson 6Phase 2 (Weeks 8–10) focus and interventions: progressive strengthening, neuromuscular control, gait normalizationDetails Phase 2 aims and main methods from weeks 8–10, stressing step-by-step strengthening, nerve-muscle control, and walking normalizing. Covers exercise picks, hints, and mixing functional tasks to ready for higher loads.
Main functional aims for Phase 2Step-by-step strengthening aims by areaNerve-muscle control and movement learning focusPlans to normalize walking mechanicsMixing functional closed-chain activitiesCriteria to safely advance complexityLesson 7Clear signs to slow or regress program: increased effusion, rising pain scores, loss of ROM, instability reportsDefines clinic warning signs needing to slow or step back the program. Stresses tracking fluid, pain, movement range, and unsteadiness, and explains adjusting load, exercise picks, and visit times to guard healing tissues.
Spotting bad joint fluid changesReading rising pain scores in settingFinding new or worse movement lossAssessing felt and seen unsteadinessRules for stepping back vs. holdingSharing setbacks with patient and teamLesson 8Phase 2 dosing, frequency, and clinic visit schedule recommendationsDefines suggested amounts, weekly times, and clinic visit plans for Phase 2. Addresses steps from Phase 1, adjusting contact time, and structuring home programs to back strengthening and nerve-muscle aims.
Deciding clinic visit times in Phase 2Adjusting exercise sets, counts, and strengthBalancing guided and alone workScheduling nerve-muscle training timesUsing symptom response to guide amountsPlanning check-ins and re-check pointsLesson 9Phase 2 specific exercises and techniques: eccentric quadriceps loading, resisted hip strengthening, single-leg balance with perturbations, step-upsDetails Phase 2 exercise methods, including lengthening thigh loading, resisted hip strengthening, single-leg balance with shakes, and step-ups. Stresses hints, steps forward, and usual fixes.
Lengthening thigh loading stepsResisted hip strengthening in many directionsSingle-leg balance with hand shakesStep-up and step-down method coachingUse of outside resistance and speed controlSpotting and fixing fixesLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementDescribes step principles between stages, including planned rises in load, complexity, and amount. Shows clear criteria for moving ahead and how to mix testing, symptom ways, and functional points.
Load steps: strength and amount rulesComplexity steps: directions and tasksUsing clear strength and movement limitsFunctional checks to back moving aheadHandling flat spots and small flaresNoting step decisions clearlyLesson 11Phase 3 dosing, frequency, and clinic visit schedule recommendationsLists Phase 3 amounts, weekly times, and clinic visit plans. Focuses on handling higher strength and impact, spacing times for recovery, and coordinating field or gym times with clinic work.
Setting clinic and field time frequencyAmounts for jumps and running volumeRecovery spacing between high-load daysCoordinating strength and quickness timesAdjusting plan after bad responsesPreparing plan for late-stage testing
