Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains Phase 3 (weeks ten to twelve) emphasis on useful strengthening, power building, and running readiness. Describes exercise ideas, loading plans, and mixing task drills to lead to later rehab stages.
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 recommendationsOutlines suggested amounts, weekly times, and clinic visits for Phase 1 (weeks six to eight). Stresses balancing tissue safety with early loading, home plans, and changing times based on patient feedback.
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 strengtheningCovers Phase 1 (weeks six to eight) main points: controlling swelling, restoring joint movement, and starting strengthening. Explains reasoning for exercise choices, protection methods, and moving to normal patterns.
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 tasksGives exact Phase 3 exercises and methods, like jumping progressions, stepped jogging, quick movement drills, and early sport tasks. Stresses order, surface choices, and watching tolerance for higher impacts.
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 mobilizations, closed-chain quad exercises, heel slides, isometric quads, balance retrainingDescribes Phase 1 methods like kneecap mobilizations, closed-chain quad work, heel slides, static quads, and early balance training. Focuses on safe use, amounts, and fitting into a full session.
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 normalizationDetails Phase 2 goals and main methods from weeks eight to ten, stressing building strength, nerve-muscle control, and normal walking. Covers exercise picks, guiding words, and mixing functional tasks for higher 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 reportsDefines clinic warning signs needing slower pace or step back in the programme. Stresses watching fluid, pain, movement, and wobbliness, and adjusting load, exercises, and visits to guard 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 recommendationsSets suggested amounts, weekly times, and clinic visits for Phase 2. Covers moving from Phase 1, changing contact time, and building home plans for strength and nerve-muscle 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-upsDetails Phase 2 exercise methods, including lowering quad loads, resisted hip work, single-leg balance with shakes, and step-ups. Stresses guiding, steps forward, and usual 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 advancementDescribes steps between phases, with planned rises in load, difficulty, and amount. Shows clear rules for moving ahead and mixing tests, symptoms, and functional points.
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 recommendationsOutlines Phase 3 amounts, weekly times, and clinic visits. Focuses on handling higher effort and impact, spacing for recovery, and linking field or gym sessions with clinic.
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
