Return to Play Post-Surgery Goals

Double-Leg Line Jump

Forward (Deep Hold)

Start in an athletic position (butt back, knees bent, chest forward) on one side of a tapeline. Perform a quarter squat into a forward jump over the line. Land in a deep squat position with knees in line with feet and behind toes. Hold squat for 2 seconds. Turn around and repeat. Perform 1 set of 10 repetitions.

Lateral (Deep Hold)

Start in an athletic position (butt back, knees bent, chest forward) on one side of a tapeline. Perform a quarter squat into a lateral jump over the line. Land in a deep squat position with knees in line with feet and behind toes. Hold squat for 2 seconds. Perform 1 set of 10 repetitions.

Forward/Backward (Speed)

Start in an athletic position (butt back, knees bent, chest forward) on one side of a tapeline. Perform quick hops on balls of feet moving forward and backward over line. Keep up tall, maintaining knees bent and in line with feet. Perform exercise as quick as able without losing proper technique. Perform 2 sets of 20 jumps (counting all jumps).

Lateral (Speed)

Start in an athletic position (butt back, knees bent, chest forward) on one side of a tapeline. Perform quick hops on balls of feet moving forward and backward over line. Keep up tall, maintaining knees bent and in line with feet. Perform exercise as quick as able without losing proper technique. Perform 2 sets of 20 jumps (counting all jumps).

Clockwise/Counterclockwise (Speed)

Start in an athletic position (butt back, knees bent, chest forward) in one corner of a t-shaped tapeline. Perform quick hops on balls of feet, moving clockwise around the t, without landing on the tape. Keep up tall, maintaining knees bent and in line with feet. Perform exercise as quick as able without losing proper technique. Each time you return to the corner you started from is considered one repetition. Perform 1 set of 5 continuous repetitions. Repeat this exercise moving in a counterclockwise direction for 1 set of 5 continuous repetitions.

Figure 8 (Speed)

Start in an athletic position (butt back, knees bent, chest forward) in one corner of a t-shaped tapeline. Perform quick hops on balls of feet, moving in a figure 8 pattern around the t, without landing on the tape. Keep up tall, maintaining knees bent and in line with feet. Perform exercise as quick as able without losing proper technique. Each time you return to the corner you started from is considered one repetition. Perform 1 set of 5 continuous repetitions. Repeat this exercise from the box opposite your previous set. Perform 1 set of 5 continuous repetitions from this corner.