phase 4: Run, hop and jump

2-4x weekly gym rehabilitation sessions

Duration: approximately months 3 to 6

goals:

Outcomes:

1. Run> 3kms, No symptoms, unrestricted gym, 95%+ linear intensity, COD 70%

2. Strength : SLCR x20, SLHS Bridge x20, sideplank 45”, Leg press and squat 1RM = 1.5x Body Weight, Single leg rises x10

3. Function : Step down test x5, SEBT

Quadriceps:

1. Box squats

2. SL depth squats

3. Water Bag bulgarian

Hamstrings:

1. GHD overhad ball throws

2. RDL throws

3. SL RDL

Lateral Hip and Change of Direction

1. Lateral banded jumps

2. Lateral band z-hop

3. Water bag skater hops

4. 180deg turns

Vertical Power:

1. Single Leg 30cm jump ups

2. Stiffness: Borsov jumps, bounding, hopping

Horizontal Stiffness:

1. banded forward

2. banded lateral skip

3. bugee bounding

4. Horizontal deceleration - bungee,

Other:

1. Single leg balance disc (2x 60seconds)

   1. heel toe, around the world, balance

2. Single leg stance arms crossed, opposite leg bent up infront

   1. eyes open 45”, eyes closed 10”, mini single leg squat, No’s and Yes’s

3. Y balance exercise

Running

1. a skip, b skip, ankling

2. Initial 50/50 walk/jog oval 1ap

3. 4 laps at 2:15, rest the same between laps

4. 6 laps at 2mins, rest the same between laps

5. Max Aerobic Speed, 45:45, 30:30, 15:15, 10:20

6. Anaerobic Speed Runing: 723