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 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.

Plyometric

Single-Leg 90° Jump (Hold)

Stand on surgical leg, starting in an athletic position (butt back, knee bent, chest forward). Perform a quarter squat into a 90-degree turn jump, turning towards your right. Land softly on jump/surgical leg maintaining knee bent and in line with foot position. Hold landing for 2 seconds. Perform a quarter squat and jump 90-degrees, turning towards your left (you should now be facing the direction in which you started from). Count each jump, and perform 10 continuous jumps. Perform 2 sets of 10 repetitions.