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 4-5: Agility Phase

Plyometric

Double-Leg Line Jump - Clockwise/Counterclockwise (Speed)

Start in an athletic position (butt back, knees bent, chest forward) in one corner of a t-shaped tapeline. Perform quick hops on balls of feet, moving clockwise around the t, without landing on the tape. Keep up tall, maintaining knees bent and in line with feet. Perform exercise as quick as able without losing proper technique. Each time you return to the corner you started from is considered one repetition. Perform 1 set of 5 continuous repetitions. Repeat this exercise moving in a counterclockwise direction for 1 set of 5 continuous repetitions.