Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains Phase 3 (weeks 10 to 12) focus on functional strengthening, power prep, and running readiness. Describes exercise themes, load plans, and mixing task-specific drills to connect to late rehab stages.
Functional strength aims for Phase 3Power prep and force speed focusRunning prep and readiness tasksMixing multi-direction movement patternsUse of outside load and speed stressLinking Phase 3 to sport return phaseLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsLists suggested amounts, weekly times, and clinic visit plans for Phase 1 (weeks 6 to 8). Stresses balancing tissue safety with early loads, home program design, and rules 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 balanceRecording follow-through and toleranceLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningCovers Phase 1 (weeks 6 to 8) main needs: swelling control, movement restoration, and early strengthening. Explains clinic thinking for exercise picks, safety plans, and steps toward normal movement ways.
Main clinic aims for Phase 1Ways for good swelling controlMovement restoration needs and limitsEarly strengthening within safety rulesMovement pattern re-teach 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, leveled 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-direction plyometricsDesigning leveled jogging stepsStarting agility and direction changesEarly no-contact sport 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 thigh work, heel slides, steady thigh holds, and early balance re-teach. Focuses on safe use, amounts, and mixing into a full session.
Kneecap move levels and directionsClosed-chain thigh start drillsHeel slides for bending movement fixSteady thigh amounts and positionsEarly balance re-teach stepsMixing ways in a sessionLesson 6Phase 2 (Weeks 8–10) focus and interventions: progressive strengthening, neuromuscular control, gait normalizationDetails Phase 2 aims and main ways from weeks 8 to 10, stressing step-by-step strengthening, nerve-muscle control, and walking normalization. Covers exercise picks, hints, and mixing functional tasks for higher loads.
Main functional aims for Phase 2Step-by-step strengthening needs by areaNerve-muscle control and learning focusWays to normalize walking mechanicsMixing functional closed-chain activitiesRules to safely step complexityLesson 7Clear signs to slow or regress program: increased effusion, rising pain scores, loss of ROM, instability reportsDefines clinic warning signs needing to slow or go back the program. Stresses watching fluid, pain, movement, and unsteadiness, and explains adjusting load, exercise picks, and visit times to protect healing tissues.
Spotting bad joint fluid changesUnderstanding rising pain scores in settingFinding new or worse movement lossChecking felt and seen unsteadinessRules for going back vs holdingSharing setbacks with patient and teamLesson 8Phase 2 dosing, frequency, and clinic visit schedule recommendationsDefines suggested amounts, weekly times, and clinic visit plans for Phase 2. Addresses steps from Phase 1, adjusting contact time, and building home programs to support strengthening and nerve-muscle aims.
Deciding clinic visit times in Phase 2Adjusting exercise sets, counts, and strengthBalancing guided and alone workPlanning nerve-muscle training timesUsing 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 lowering thigh loads, resisted hip strengthening, single-leg balance with shakes, and step-ups. Stresses hints, steps, and usual wrong ways to fix.
Lowering thigh load stepsResisted hip strengthening in many planesSingle-leg balance with hand shakesStep-up and step-down way teachingUse of outside resistance and speed controlSpotting and fixing wrong waysLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementDescribes step principles between phases, including planned rises in load, complexity, and amount. Shows clear rules for moving forward and how to mix testing, symptom ways, and functional points.
Load steps: strength and amount rulesComplexity steps: planes and tasksUsing clear strength and movement limitsFunctional tests to back moving forwardHandling stops and small flare-upsRecording step decisions 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 times for recovery, and coordinating field or gym times with clinic work.
Setting clinic and field time frequencyAmounts for plyometrics and runningRecovery space between high-load daysCoordinating strength and agility timesAdjusting plan after bad responsesPreparing plan for late testing
