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.


Skaters with Hold

Start in a single-leg (either leg) athletic position (butt back, knee bent, chest forward). Perform a quarter squat into a lateral jump, landing on opposite leg. Land softly, maintaining knee bent and in line with foot position. Hold landing for 2 seconds. Perform a quarter squat and jump laterally back towards starting position. Each time you return to starting position is considered one repetition. Perform 2 sets of 10 repetitions.