Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepDescribes Phase 3 (weeks ten to twelve) emphasis on useful strengthening, power building, and running preparation. Covers exercise themes, weight strategies, and adding task-focused drills to connect to later rehab stages effectively.
Useful strength aims for Phase 3Power building and force speed focusRunning preparation and readiness tasksAdding multi-direction movement patternsUsing added weight and speed stressConnecting Phase 3 to sports return phaseLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsProvides suggested amounts, weekly times, and clinic visit plans for Phase 1 (weeks six to eight). Stresses balancing tissue safety with early weight, home program setup, and changing times based on patient feedback.
Setting weekly clinic visit aims in Phase 1Planning daily home exercise timesAmount guides for early strengtheningChecking response to adjust total workBalancing clinic and home programsRecording follow-through and toleranceLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningHandles Phase 1 (weeks six to eight) main aims: swelling management, movement recovery, and early strengthening. Explains clinical thinking for exercise choice, safety methods, and advancing to normal movement habits.
Main clinical aims for Phase 1Methods for good swelling managementMovement recovery aims and boundsEarly strengthening under safety rulesMovement habit retraining basicsPatient 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 methods, including jumping advances, stepped jogging, agility practices, and early sports tasks. Stresses order, surface choice, and checking tolerance to higher impact weights.
Basic low-level jumping practicesAdvancing to multi-direction jumpsPlanning stepped jogging advancesStarting agility and direction changesEarly contact-free sports tasksSafety checks in high-impact sessionsLesson 5Phase 1 specific exercises and techniques: patellar mobilizations, closed-chain quad exercises, heel slides, isometric quads, balance retrainingOutlines Phase 1 methods like kneecap movements, closed-chain thigh front work, heel slides, steady thigh holds, and early balance retraining. Focuses on safe use, amounts, and fitting into a full session.
Kneecap movement levels and directionsClosed-chain thigh front activation practicesHeel slides for bending movement recoverySteady thigh front amounts and positionsEarly balance retraining advancesCombining methods in one sessionLesson 6Phase 2 (Weeks 8–10) focus and interventions: progressive strengthening, neuromuscular control, gait normalizationDetails Phase 2 aims and main methods from weeks eight to ten, stressing advancing strengthening, nerve-muscle control, and walking normalization. Covers exercise choice, prompts, and adding useful tasks for higher weights.
Main useful aims for Phase 2Advancing strengthening by body areaNerve-muscle control and learning focusMethods to normalise walking mechanicsAdding useful closed-chain activitiesStandards to safely increase complexityLesson 7Clear signs to slow or regress program: increased effusion, rising pain scores, loss of ROM, instability reportsDefines clinical warning signs needing to slow or step back the program. Stresses checking fluid, pain, movement, and unsteadiness, and explains adjusting weight, exercise choice, and visit times to guard healing tissues.
Spotting harmful joint fluid changesUnderstanding rising pain scores in contextFinding new or worse movement lossChecking felt and seen unsteadinessRules for stepping back versus pausingSharing 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 advancing from Phase 1, changing contact time, and planning home programs to aid strengthening and nerve-muscle aims.
Deciding clinic visit times in Phase 2Adjusting exercise sets, repeats, and effortBalancing guided and solo workPlanning nerve-muscle training sessionsUsing symptom response to guide amountsPlanning check-ins 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 lengthening thigh front loading, resisted hip strengthening, single-leg balance with shakes, and step-ups. Stresses prompts, advances, and usual wrong habits.
Lengthening thigh front loading advancesResisted hip strengthening in various directionsSingle-leg balance with hand shakesStep-up and step-down method coachingUse of added resistance and speed controlSpotting and fixing wrong habitsLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementDescribes advance rules between phases, including planned rises in weight, complexity, and amount. Shows reliable standards for moving forward and combining tests, symptom actions, and useful milestones.
Weight advance: effort and amount rulesComplexity advance: directions and tasksUsing reliable strength and movement limitsUseful tests to back advancesHandling stalls and small flare-upsRecording advance choices clearlyLesson 11Phase 3 dosing, frequency, and clinic visit schedule recommendationsOutlines Phase 3 amounts, weekly times, and clinic visit plans. Focuses on handling higher effort and impact, spacing sessions for rest, and linking field or gym sessions with clinic work.
Setting clinic and field session timesAmounts for jumps and running volumeRest spacing between high-weight daysLinking strength and agility sessionsAdjusting plan after bad responsesPreparing schedule for later testing
