ACL Post Surgery – Phase 5

OVERVIEW

Phase 5 can start from 6-7 months post-surgery

    Phase 5 introduces agility and plyometric exercises into the programme and comprises of 4 stages. The patient can progress through each after 2 weeks or when they have been cleared by their physiotherapist.

    • Introduce agility
    • Progress neuromuscular retraining
    • Incorporate plyometric training
    • Normalize lower extremity strength

OVERVIEW

Forward Shuffle


3X 8 - 2MIN REST

Lateral Shuffle


1X 8

Figure 8 Weaving


1X 3MIN

Walking Lunges


2X 15

DAILY

Single Leg Squat


3X 8

2-3X PER WEEK

Side Plank With Leg Lift


3X 15 EACH LEG

DAILY

Weighted Single Leg RDL


3X 8 EACH LEG

DAILY

Box Step Ups


2X 8 EACH LEG

DAILY

BOSU Ball: Single-Leg Squat


2X 6

Forward Line Jump - Squat Hold


2X 6

Lateral Line Jump - Squat Hold


2X 6 EACH LEG

BOSU Ball Step And Land


2X 6 EACH LEG

Forward Shuffle


3X 8 - 2MIN REST

Weaving Drill


T-Shuffle Drill


8X REPS

Single Leg Squat


3X 8

DAILY

Nordic Hamstring Drops


2X 6

Single Leg Forward Hop - Squat Hold


1X 6

Single Leg Line Jump - Squat Hold


2X 6

BOSU Ball: Drop Squat


2X 6

BOSU Drop Off Squat Hold


1X 6

BOSU Jump Up Squat Hold


1X 6

Swiss Ball Superman's


2X 12 EACH LEG

Mixed Running Square


10X 2MIN REST HALFWAY

Cross Running


10X 2MIN REST HALFWAY

Nordic Hamstring Drops


2X 6

Single Leg BOSU Drop Off Squat Hold


1X 6

Single Leg BOSU Jump Up Squat Hold


1X 6

Box Lateral Step Down


1X 15 EACH LEG

BOSU Ball: Prone Hold + Knee Crunch


2X 10 EACH LEG

Single Leg Triple Hop


6X 3SEC EACH LEG

Sudden Cutting With Partner


10X

Box Drop Off Squat Hold


1X 6

Box Jump Up Squat Hold


1X 6

Single Leg Cross Hop


6X 1 EACH LEG

Lateral Lunges


2X 10 EACH LEG

Nordic Hamstring Drops


2X 6

Get in touch

For general enquiries click on the button below or call us on
+649 5226300.