Lesson 1Phase 3 (Weeks 10–12) focus and interventions: functional strengthening, power preparation, running prepExplains stage three focus from weeks ten to twelve on practical strengthening, power building, and running readiness. Describes exercise ideas, weight plans, and mixing task drills to link to later rehab stages effectively.
Practical strength aims for stage threePower building and force speed focusRunning readiness tasks and prepMixing multi-direction movement typesUsing added weights and speed stressConnecting stage three to sport returnLesson 2Phase 1 dosing, frequency, and clinic visit schedule recommendationsLists suggested amounts, weekly times, and clinic visit plans for stage one from weeks six to eight. Stresses balancing tissue safety with early weights, home plans, and rules to change times based on patient feedback.
Setting weekly clinic visit aims in stage onePlanning daily home exercise timesAmount guides for early strength workWatching responses to adjust total workBalancing clinic and home plansRecording follow-through and handlingLesson 3Phase 1 (Weeks 6–8) focus and interventions: swelling control, ROM restoration, early strengtheningCovers stage one priorities from weeks six to eight: controlling swelling, restoring movement, and starting strengthening. Explains clinic reasons for exercise picks, safety plans, and advancing to normal movement habits.
Main clinic aims for stage oneWays for good swelling controlMovement restore focuses and boundsEarly strengthening under safety rulesMovement habit retrain basicsPatient teaching on task changesLesson 4Phase 3 specific exercises and techniques: plyometrics progression, graded jogging program, agility drills, sport-specific tasksGives exact stage three exercises and methods, including jumping advances, level jogging plans, quickness drills, and early sport tasks. Stresses order, surface picks, and watching handling of higher impact weights.
Basic low jumping drillsAdvancing to multi-way jumpsPlanning level jogging advancesStarting quickness 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 stage one methods like kneecap moves, closed-chain thigh work, heel slides, steady thigh holds, and early balance retrain. Focuses on safe use, amounts, and blending into a full session smoothly.
Kneecap move levels and waysClosed-chain thigh start drillsHeel slides for bend movement restoreSteady thigh hold amounts and spotsEarly balance retrain advancesBlending methods in a sessionLesson 6Phase 2 (Weeks 8–10) focus and interventions: progressive strengthening, neuromuscular control, gait normalizationDetails stage two aims and main methods from weeks eight to ten, stressing advancing strengthening, nerve-muscle control, and walking normalising. Covers exercise picks, hints, and blending practical tasks for higher weights prep.
Main practical aims for stage twoAdvancing strength focuses by areaNerve-muscle control and learning focusWays to normalise walking waysBlending practical closed-chain tasksRules to safely advance difficultyLesson 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 plan. Stresses watching fluid, pain, movement, and wobble, and explains adjusting weights, exercise picks, and visit times to guard healing tissues well.
Spotting bad joint fluid changesReading rising pain marks in settingFinding new or worse movement lossChecking felt and seen wobbleRules for stepping back vs pausingSharing setbacks with patient and teamLesson 8Phase 2 dosing, frequency, and clinic visit schedule recommendationsSets suggested amounts, weekly times, and clinic visit plans for stage two. Handles advancing from stage one, changing contact times, and planning home work to back strength and nerve-muscle aims.
Deciding clinic visit times in stage twoChanging exercise sets, counts, and strengthBalancing guided and solo workPlanning nerve-muscle training timesUsing symptom replies to guide amountsPlanning follow-ups and re-checksLesson 9Phase 2 specific exercises and techniques: eccentric quadriceps loading, resisted hip strengthening, single-leg balance with perturbations, step-upsDetails stage two exercise methods, including lowering thigh loads, resisted hip strength, one-leg balance with shakes, and step-ups. Stresses hints, advances, and usual fixes for wrong ways.
Lowering thigh load advancesResisted hip strength in many waysOne-leg balance with hand shakesStep-up and down method teachingUsing added resistance and speed controlSpotting and fixing wrong habitsLesson 10Progression principles between phases: load, complexity, volume increases and objective criteria for advancementDescribes advance ideas between stages, including steady rises in weight, difficulty, and amounts. Shows real rules for moving on and blending tests, symptom ways, and practical points.
Weight advance: strength and amount rulesDifficulty advance: ways and tasksUsing real strength and movement limitsPractical tests to back moving onHandling stalls and small upsetsRecording advance choices clearlyLesson 11Phase 3 dosing, frequency, and clinic visit schedule recommendationsLists stage three amounts, weekly times, and clinic visit plans. Focuses on handling higher strength and impact, spacing times for rest, and linking field or gym times with clinic work.
Setting clinic and field time frequenciesAmounts for jumps and running volumesRest spacing between high-weight daysLinking strength and quickness timesChanging plan after bad repliesPrepping schedule for late tests
