Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains Phase 3 (weeks 10 to 12) focus on function strength, power ready, and running prep. Describes exercise ideas, loading ways, and mixing task-aimed drills to link to late rehab.
Function strength aims for Phase 3Power ready and force speed focusRunning ready and prep tasksMixing multi-way move patternsUse of outside load and speed stressLinking Phase 3 to back-to-sport stageLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsOutlines suggested amounts, weekly times, and clinic visit plans for Phase 1 (weeks 6 to 8). Focuses on balancing tissue safe with early loading, home plan design, and rules for changing times based on patient answer.
Setting weekly clinic visit aims in Phase 1Building daily home exercise timesAmount guides for early strengthWatching answer to adjust total workMatching clinic and home plan balanceNoting follow and holdLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningCovers Phase 1 (weeks 6 to 8) needs: swelling control, bend back, and early strength. Explains clinic thinking for exercise pick, safe ways, and steps to normal move patterns.
Main clinic aims for Phase 1Ways for good swelling controlBend back needs and limitsEarly strength in safe rulesMove pattern retrain basesPatient teach on activity changeLesson 4Phase 3 specific exercises and techniques: plyometrics progression, graded jogging program, agility drills, sport-specific tasksGives exact Phase 3 exercises and ways, with plyo steps, leveled jogging, quick drills, and early sport tasks. Stresses order, ground pick, and watching hold for higher hit loads.
Base low plyo drillsStepping to multi-way plyosBuilding a leveled jogging stepStart quick and turn changeEarly no-touch sport tasksSafety checks in high-hit 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, hold quads, and early balance retrain. Focuses on safe use, amounts, and mixing into one session.
Kneecap move levels and waysClosed-chain quad start drillsHeel slides for bend backHold quad amounts and spotsEarly balance retrain 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 to 10, stressing step strength, nerve-muscle control, and walking normal. Covers exercise pick, hints, and mixing function tasks for higher loads.
Main function aims for Phase 2Step strength needs by areaNerve-muscle control and learn focusWays to normal walk workMixing function closed-chain actsRules to step hard safelyLesson 7Clear signs to slow or regress program: increased effusion, rising pain scores, loss of ROM, instability reportsSets clinic warning signs needing slow or back program. Stresses watching fluid, pain, bend, and shaky, and explains how to change load, exercise pick, and visit times to safe healing tissues.
Spotting bad joint fluid changesMaking sense of rising pain in placeFinding new or worse bend lossChecking feel and real shakyRules for back vs holdTalking setbacks with patient and teamLesson 8Phase 2 dosing, frequency, and clinic visit schedule recommendationsSets suggested amounts, weekly times, and clinic visit plans for Phase 2. Handles step from Phase 1, changing touch time, and building home plans to back strength and nerve-muscle aims.
Finding clinic visit times in Phase 2Changing exercise sets, counts, and hardBalancing watched and alone workTiming nerve-muscle train timesUsing sign answer to lead amountsPlanning follow 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, with down quad loading, fought hip strength, single-leg balance with shakes, and step-ups. Stresses hints, steps, and usual fixes.
Down quad loading stepsFought hip strength in many waysSingle-leg balance with hand shakesStep-up and down way coachingUse of outside fight and speed controlSpotting and fixing fixesLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementDescribes step ideas between stages, with set rises in load, hard, and amount. Shows real rules for going ahead and how to mix testing, sign ways, and function points.
Load step: hard and amount rulesHard step: ways and tasksUsing real strength and bend limitsFunction tests to back going aheadHandling flat and small flaresNoting step choices clearLesson 11Phase 3 dosing, frequency, and clinic visit schedule recommendationsOutlines Phase 3 amounts, weekly times, and clinic visit plans. Focuses on handling higher hard and hit, spacing times for back, and matching field or gym times with clinic work.
Setting clinic and field time timesAmounts for plyos and running amountBack space between high-load daysMatching strength and quick timesChanging plan after bad answersReady plan for late test
