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.


Double-Leg 180° Vertical Jump

Start in an athletic position (butt back, knees bent, chest forward). Perform a quarter squat into a double-leg 180-degree jump. Attempt to jump as high as comfortable during this activity, initially turning to your left. Land softly and equally on balls of feet with knees bent and butt back. Hold landing briefly. Repeat quarter squat into double-leg 180-degree jump, this time turning to your right. Perform 2 sets of 10 total jumps (counting each jump).