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.


Tuck Jump

Start in an athletic position (butt back, knees bent, chest forward). Perform a quarter squat into a tuck jump, bringing knees towards chest. Land softly on balls of feet, maintaining a knees bent and in line with feet position. Attempt to jump as high as comfortable and land in same position from which you started. Hold landing briefly and repeat quarter squat into another tuck jump. Each jump is one repetition. Perform 2 sets of 10 repetitions.