Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepThis lesson covers Phase 3 (weeks 10-12) emphasis on functional strength, power building, and running readiness, with exercise themes, loading, and task drills for later rehab.
Functional strength goals for Phase 3Power preparation and rate of force focusRunning preparation and readiness tasksIntegrating multi-planar movement patternsUse of external load and velocity emphasisLinking Phase 3 to return-to-sport phaseLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsThis lesson recommends dosing, frequency, and visit schedules for Phase 1 (weeks 6-8), balancing protection with loading, home plans, and adjustments per patient response.
Setting weekly clinic visit targets in Phase 1Structuring daily home exercise frequencyVolume guidelines for early strengtheningMonitoring response to adjust total workloadCoordinating clinic and home program balanceDocumentation of adherence and toleranceLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningThis lesson details Phase 1 (weeks 6-8) priorities: swelling management, ROM recovery, early strength, with reasoning for exercises, protection, and movement normalisation.
Primary clinical goals for Phase 1Strategies for effective swelling controlROM restoration priorities and limitsEarly strengthening within protection rulesMovement pattern retraining foundationsPatient education on activity modificationLesson 4Phase 3 specific exercises and techniques: plyometrics progression, graded jogging program, agility drills, sport-specific tasksThis lesson provides Phase 3 exercises like plyometrics, jogging grades, agility, sports tasks, focusing on sequencing, surfaces, and impact tolerance.
Foundational low-level plyometric drillsProgressing to multidirectional plyometricsDesigning a graded jogging progressionIntroductory agility and change-of-directionEarly non-contact sport-specific tasksSafety checks during high-impact sessionsLesson 5Phase 1 specific exercises and techniques: patellar mobilisations, closed-chain quad exercises, heel slides, isometric quads, balance retrainingThis lesson describes Phase 1 techniques: patellar mobilisations, closed-chain quads, heel slides, isometrics, balance work, with safe dosing and session integration.
Patellar mobilization grades and directionsClosed-chain quadriceps activation drillsHeel slides for flexion ROM restorationIsometric quadriceps dosing and positionsEarly balance retraining progressionsCombining techniques within a sessionLesson 6Phase 2 (Weeks 8–10) focus and interventions: progressive strengthening, neuromuscular control, gait normalisationThis lesson outlines Phase 2 (weeks 8-10) goals: strength progression, neuromuscular control, gait normalisation, with exercises, cues, and functional prep for loads.
Primary functional goals for Phase 2Progressive strengthening priorities by regionNeuromuscular control and motor learning focusStrategies to normalize gait mechanicsIntegrating functional closed-chain activitiesCriteria to progress complexity safelyLesson 7Clear signs to slow or regress program: increased effusion, rising pain scores, loss of ROM, instability reportsThis lesson identifies warning signs like effusion rise, pain increase, ROM loss, instability to slow or regress, adjusting load, exercises, and visits for healing.
Recognizing pathologic joint effusion changesInterpreting rising pain scores in contextIdentifying new or worsening ROM lossAssessing subjective and objective instabilityDecision rules for regression versus holdingCommunicating setbacks with patient and teamLesson 8Phase 2 dosing, frequency, and clinic visit schedule recommendationsThis lesson sets Phase 2 dosing, frequency, visits, progressing from Phase 1, adjusting time, and home programs for strength and neuromuscular aims.
Determining clinic visit frequency in Phase 2Adjusting exercise sets, reps, and intensityBalancing supervised and independent workScheduling neuromuscular training sessionsUsing symptom response to guide dosingPlanning follow-up and re-evaluation pointsLesson 9Phase 2 specific exercises and techniques: eccentric quadriceps loading, resisted hip strengthening, single-leg balance with perturbations, step-upsThis lesson details Phase 2 techniques: eccentric quads, hip resistance, perturbed balance, step-ups, with cues, progression, and compensation fixes.
Eccentric quadriceps loading progressionsResisted hip strengthening in multiple planesSingle-leg balance with manual perturbationsStep-up and step-down technique coachingUse of external resistance and tempo controlIdentifying and correcting compensationsLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementThis lesson explains phase transitions with load, complexity, volume increases, using tests, symptoms, and milestones for objective advancement.
Load progression: intensity and volume rulesComplexity progression: planes and tasksUsing objective strength and ROM thresholdsFunctional tests to support advancementManaging plateaus and minor flare-upsDocumenting progression decisions clearlyLesson 11Phase 3 dosing, frequency, and clinic visit schedule recommendationsThis lesson outlines Phase 3 dosing, frequency, visits for high intensity, recovery spacing, and clinic-gym coordination.
Setting clinic and field session frequencyDosing plyometrics and running volumeRecovery spacing between high-load daysCoordinating strength and agility sessionsAdjusting plan after adverse responsesPreparing schedule for late-stage testing
