Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains Phase 3 (weeks 10–12) focus on functional strengthening, power prep, and running readiness. Describes exercise themes, load ways, and mixing task-specific drills to link to late-stage rehab.
Functional strength aims for Phase 3Power prep and force speed focusRunning prep and readiness tasksMixing multi-way movement patternsUse of outside load and speed stressLinking Phase 3 to return-to-sport stageLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsLists suggested amounts, weekly times, and clinic visit plans for Phase 1 (weeks 6–8). Focuses on balancing tissue safety with early load, home program design, and standards for changing times based on patient response.
Setting weekly clinic visit aims in Phase 1Structuring daily home exercise timesAmount guides for early strengtheningWatching response to adjust total workCoordinating clinic and home program balanceNoting follow-through and toleranceLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningCovers Phase 1 (weeks 6–8) main needs: swelling control, range restore, and early strengthening. Explains clinic thinking for exercise picks, safety ways, and steps toward normal movement patterns.
Main clinic aims for Phase 1Ways for good swelling controlRange restore needs and limitsEarly strengthening within safety rulesMovement pattern re-train 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 ways, including plyometric steps, graded jogging, agility drills, and early sport tasks. Stresses order, surface picks, and watching tolerance to higher impact loads.
Base low-level plyometric drillsStepping to multi-way plyometricsDesigning graded jogging stepsIntro agility 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 ways like kneecap moves, closed-chain quad work, heel slides, isometric quads, and early balance re-train. Focuses on safe use, amounts, and mixing into a full session.
Kneecap move grades and directionsClosed-chain quad start drillsHeel slides for bend range restoreIsometric quad amounts and positionsEarly balance re-train stepsMixing ways in a sessionLesson 6Phase 2 (Weeks 8–10) focus and interventions: progressive strengthening, neuromuscular control, gait normalizationDetails Phase 2 aims and key ways from weeks 8–10, stressing step strengthening, nerve-muscle control, and walking normal. Covers exercise picks, hints, and mixing functional tasks to prep for higher loads.
Main functional aims for Phase 2Step strengthening needs by areaNerve-muscle control and motor learn focusWays to normal walking mechanicsMixing functional closed-chain activitiesStandards to step complexity safelyLesson 7Clear signs to slow or regress program: increased effusion, rising pain scores, loss of ROM, instability reportsDefines clinic warning signs needing slow or step back of program. Stresses watching fluid, pain, range, and unsteadiness, and explains how to adjust load, exercise picks, and visit times to guard healing tissues.
Spotting bad joint fluid changesReading rising pain scores in placeFinding new or worse range lossAssessing felt and real unsteadinessChoice rules for step back vs. holdTelling setbacks to patient and teamLesson 8Phase 2 dosing, frequency, and clinic visit schedule recommendationsDefines suggested amounts, weekly times, and clinic visit plans for Phase 2. Handles steps from Phase 1, adjusting touch time, and building home programs to back strengthening and nerve-muscle aims.
Finding clinic visit times in Phase 2Adjusting exercise sets, reps, and strengthBalancing watched and alone workPlanning nerve-muscle train 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 ways, including eccentric quad load, resisted hip strengthening, single-leg balance with shakes, and step-ups. Stresses hints, steps, and usual fixes.
Eccentric quad load stepsResisted hip strengthening in many waysSingle-leg balance with hand shakesStep-up and step-down way 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, hard, and amount. Shows real standards for forward and how to mix testing, symptom ways, and functional points.
Load step: strength and amount rulesHard step: ways and tasksUsing real strength and range limitsFunctional tests to back forwardHandling flat spots and small flaresNoting step choices 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 sessions for rest, and linking field or gym sessions with clinic work.
Setting clinic and field session timesAmounts for plyometrics and running amountRest spacing between high-load daysCoordinating strength and agility sessionsAdjusting plan after bad responsesPrepping plan for late-stage testing
