Return to Play Post-Surgery Goals

Single-Leg Line Jump

Forward (Hold)

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

Lateral (Hold)

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

Figure 8 (Hold)

Stand on surgical leg. Start in an athletic position (butt back, knee bent, chest forward) in one corner of a t-shaped tapeline. Perform a quarter squat into a jump, heading diagonally towards the opposite top corner. Land softly, maintaining knee bent and in line with foot position. Hold landing for 2 seconds. Perform a quarter squat again continuing your jumps in a figure 8 pattern. Each time you return to the corner you started from is considered one repetition. Perform 4 sets of the figure 8 pattern, resting after the completion of each set.