Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains Phase 3 (weeks 10–12) emphasis on functional strengthening, power readiness, and running preparation. Describes exercise themes, weight strategies, and adding task-specific drills to connect to later rehab stages.
Functional strength aims for Phase 3Power readiness and force speed focusRunning readiness tasksAdding multi-direction movement patternsUse of added weight and speed stressConnecting Phase 3 to sports return phaseLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsLists suggested amounts, weekly frequency, and clinic visit plans for Phase 1 (weeks 6–8). Stresses balancing tissue safety with early weight, home program design, and standards for changing frequency by patient response.
Setting weekly clinic visit aims in Phase 1Structuring daily home exercise frequencyAmount guides for early strengtheningTracking response to adjust total workCoordinating clinic and home program balanceRecording adherence and toleranceLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningCovers Phase 1 (weeks 6–8) main aims: swelling control, movement restoration, and early strengthening. Explains clinic reasoning for exercise picks, safety strategies, and advancement to normal movement patterns.
Main clinic aims for Phase 1Ways for good swelling controlMovement restoration aims and limitsEarly strengthening within safety rulesFoundations for movement pattern retrainingPatient teaching on activity changesLesson 4Phase 3 specific exercises and techniques: plyometrics progression, graded jogging program, agility drills, sport-specific tasksGives specific Phase 3 exercises and methods, including plyometric advancements, leveled jogging, agility drills, and early sports tasks. Stresses order, surface picks, and tracking tolerance to higher impact weights.
Basic low-level plyometric drillsAdvancing to multi-direction plyometricsDesigning leveled jogging advancementStarting agility and direction changesEarly non-contact sports tasksSafety checks in high-impact sessionsLesson 5Phase 1 specific exercises and techniques: patellar mobilizations, closed-chain quad exercises, heel slides, isometric quads, balance retrainingDescribes Phase 1 methods like kneecap mobilizations, closed-chain thigh work, heel slides, static thigh holds, and early balance retraining. Focuses on safe use, amounts, and combining into a full session.
Kneecap mobilization levels and directionsClosed-chain thigh activation drillsHeel slides for bending movement restorationStatic thigh hold amounts and positionsEarly balance retraining advancementsCombining 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 advancing strengthening, nerve-muscle control, and walking normalization. Covers exercise picks, hints, and adding functional tasks to prepare for higher weights.
Main functional aims for Phase 2Advancing strengthening by body areaNerve-muscle control and learning focusWays to normalize walking mechanicsAdding functional closed-chain activitiesStandards 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, and unsteadiness, and explains adjusting weight, exercise picks, and visit frequency to protect healing tissues.
Spotting harmful joint fluid changesReading rising pain scores in contextFinding new or worse movement lossChecking subjective and objective unsteadinessRules for stepping back vs. pausingSharing setbacks with patient and teamLesson 8Phase 2 dosing, frequency, and clinic visit schedule recommendationsDefines suggested amounts, weekly frequency, and clinic visit plans for Phase 2. Addresses advancement from Phase 1, adjusting contact time, and structuring home programs to support strengthening and nerve-muscle aims.
Deciding clinic visit frequency in Phase 2Adjusting exercise sets, repeats, and strengthBalancing guided and self workScheduling nerve-muscle training sessionsUsing symptom response to guide amountsPlanning follow-up 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 lowering thigh loading, resisted hip strengthening, single-leg balance with disturbances, and step-ups. Stresses hints, advancement, and usual wrong moves.
Lowering thigh loading advancementsResisted hip strengthening in many directionsSingle-leg balance with hand disturbancesStep-up and step-down method coachingUse of added resistance and speed controlSpotting and fixing wrong movesLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementDescribes advancement rules between phases, including planned rises in weight, complexity, and amount. Shows reliable standards for moving ahead and how to combine testing, symptom actions, and functional points.
Weight advancement: strength and amount rulesComplexity advancement: directions and tasksUsing reliable strength and movement limitsFunctional tests to back advancementHandling stalls and small flare-upsRecording advancement choices clearlyLesson 11Phase 3 dosing, frequency, and clinic visit schedule recommendationsLists Phase 3 amounts, weekly frequency, and clinic visit plans. Focuses on handling higher strength and impact, spacing sessions for recovery, and coordinating field or gym sessions with clinic work.
Setting clinic and field session frequencyAmounts for plyometrics and running volumeRecovery spacing between high-weight daysCoordinating strength and agility sessionsAdjusting plan after bad responsesPreparing schedule for later testing
