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 guide you through this program is often helpful.

Months 5-6: Return to Drills Phase

Throughout months 5-6 you will continue to work on improving strength and balance and start getting back to your game. You can add the BOSU ball with your strengthening exercises and start sport specific drills and start to be a part of your team.


Aerobic Training

2-3 times a week

• Duration  60+ minutes
• Intensity = 60-65% max HR as target heart rate

Anaerobic Training

1-2 times a week

• Duration 30-40 minutes
• Intensity = 75% max HR as target heart rate

Interval Training

1-2 times a week

• High HR (85%) max HR as target HR for one minute
• Recover at 60% max HR for 2-3 min
• Repeat for 4-6 intervals


Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.