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 6-7: Return to Practice Phase

Throughout months 6-7 you can start practicing your sport with your team. You can get physical in practice but only progress to play when you are fully confident. You will need both the physical strength and mental confidence before you start to compete and play.


Double-Leg Step Drop Off - Vertical Jump (Hold)

Stand on the bottom stair of a staircase, 8-12-inch plyobox, or stable 8-12-inch aerobic step (height dependent on skill level and availability). Take surgical leg off step and drop towards floor as if falling off step. Do not jump out or up. Land softly and equally on balls of feet with knees bent and butt back. Continue squatting downwards to absorb shock, and immediately jump up as high as comfortable, reaching towards ceiling with hands. Land softly and equally on balls of feet in a deep squat position, holding for 2 seconds. Step back up onto step, and repeat. Perform 2 sets of 5 repetitions.