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 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

Standing Double-Leg Long Jump (Hold)

Start in an athletic position (butt back, knees bent, chest forward). Perform a quarter squat into a long jump, landing softly with knees bent and in line with feet. Hold position for 2 seconds. Perform another quarter squat again and continue long jump technique. Each jump is a repetition, and perform 5 consecutive jumps. If limited by space, turn after each jump and jump back to previous spot. Perform 2 sets of 5 repetitions.