Rehab ACL Tears: Phase 5
I’m close to getting back on the field but need to work on exercises that develop power, what should I do?
Our rehab protocol for ACL tears is divided into six phases based on what the goal of therapy is for certain time points during an individual’s progression with the goal of returning back to sport.
The fifth phase is focused on progressing plyometric & explosive exercises to facilitate greater gains in an athlete’s power. In the fifth phase of our ACL rehab protocol, our favorite exercise is a squat jump. To perform this exercise:
- Start with your legs at about shoulder width apart & bend at the hips into a triple flexion position (flexed hips, knees, & dorsiflexed ankles)
- Jump straight up from the squat position into a extended leg/flexed shoulder position
- Land back in the squat position
Note: It is important that while landing, you control the eccentric phase (lowering phase) of getting into the squat position before resetting to jump again. However, jumps should still be performed consecutively with minimal time in between reps to get the stretch reaction that are intended with plyometric exercises.
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