RETURN TO PLAY Post-Surgery GOALS

These exercises will guide you from 3 months until 8 months post surgery. It is vital to faithfully adhere to the following program to avoid re-injury to the ACL reconstruction. Having a physical therapist or certified athletic trainer to help hide you through this program is often helpful.

Months 3-4: Jogging Phase

Throughout months 3 through 4 you will work on functional strengthening with moving forwards and backwards, increasing your cardiovascular fitness and starting a jogging progression, core strengthening and overall lower extremity flexibility.

Plyometric

Double-Leg Line Jump - Lateral (Speed)

Start in an athletic position (butt back, knees bent, chest forward) on one side of a tapeline. Perform quick hops on balls of feet moving forward and backward over line. Keep up tall, maintaining knees bent and in line with feet. Perform exercise as quick as able without losing proper technique. Perform 2 sets of 20 jumps (counting all jumps).