Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains Phase 3 (weeks 10 to 12) emphasis on useful strengthening, power building, and running readiness. Describes exercise themes, weight strategies, and adding task-based drills to connect to later rehab stages.
Useful strength aims for Phase 3Power building and force speed focusRunning readiness tasksAdding multi-direction movement patternsUsing added weights and speed stressConnecting Phase 3 to sports 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 weights, home plans, and rules for changing times based on patient reactions.
Setting weekly clinic visit aims in Phase 1Structuring daily home exercise timesAmount guides for early strengtheningWatching reactions to adjust total workBalancing clinic and home programsNoting following and toleranceLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningCovers Phase 1 (weeks 6 to 8) main aims: controlling swelling, restoring movement, and early strengthening. Explains clinic reasoning for exercise picks, safety steps, and advancing to normal movement ways.
Main clinic aims for Phase 1Ways for good swelling controlMovement restoration aims and boundsEarly strengthening within safety rulesMovement pattern relearning 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 advancements, stepped jogging, quickness drills, and early sports tasks. Stresses order, surface choices, and watching tolerance to higher impact weights.
Basic low jumping drillsAdvancing to multi-direction jumpsMaking stepped jogging advancementsStarting quickness and direction changesEarly no-contact sports tasksSafety checks in 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 movements, closed-chain thigh work, heel slides, steady thigh holds, and early balance relearning. Focuses on safe use, amounts, and fitting into a full session.
Kneecap movement levels and directionsClosed-chain thigh activation drillsHeel slides for bending movement restorationSteady thigh hold amounts and positionsEarly balance relearning stepsCombining methods in a sessionLesson 6Phase 2 (Weeks 8–10) focus and interventions: progressive strengthening, neuromuscular control, gait normalizationDetails Phase 2 aims and main methods from weeks 8 to 10, stressing advancing strengthening, nerve-muscle control, and walking normalization. Covers exercise picks, hints, and adding useful tasks for higher weights.
Main useful aims for Phase 2Advancing strengthening by body areaNerve-muscle control and learning focusWays to normalize walking mechanicsAdding useful closed-chain activitiesRules to safely advance 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 step back the program. Stresses watching fluid, pain, movement, and unsteadiness, and explains adjusting weights, exercise picks, and visit times to guard healing tissues.
Spotting bad joint fluid changesUnderstanding rising pain scores in contextFinding new or worse movement lossChecking felt and seen unsteadinessRules for stepping back vs. pausingSharing 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 advancing from Phase 1, changing 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 solo workPlanning nerve-muscle training sessionsUsing symptom reactions 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 loading, resisted hip strengthening, single-leg balance with shakes, and step-ups. Stresses hints, advancements, and usual wrong ways to fix.
Lengthening thigh loading stepsResisted hip strengthening in many directionsSingle-leg balance with hand shakesStep-up and step-down method teachingUse of added resistance and speed controlSpotting and fixing wrong waysLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementDescribes advancement rules between stages, including planned rises in weight, difficulty, and amount. Shows reliable rules for moving ahead and how to combine testing, symptom ways, and useful points.
Weight advancement: strength and amount rulesDifficulty advancement: directions and tasksUsing reliable strength and movement limitsUseful tests to back advancementHandling stalls and small upsetsNoting advancement choices clearlyLesson 11Phase 3 dosing, frequency, and clinic visit schedule recommendationsOutlines Phase 3 amounts, weekly times, and clinic visit plans. Focuses on handling higher strength 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 quickness sessionsAdjusting after bad reactionsPreparing plans for late testing
