ACL Post Surgery – Phase 5
OVERVIEW
Phase 5 can start from 6-7 months post-surgery
- Introduce agility
- Progress neuromuscular retraining
- Incorporate plyometric training
- Normalize lower extremity strength
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.
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
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call us on +649 5226300
