phase 5: return to performance (85-100%)

2-4x weekly gym rehabilitation sessions

Not just getting back to the first game limping around, but at your best for rest of career strength, power and performance.

Duration: approximately months 6-9-12mo

goals:

  1. Completed Agility Tests (Beep and T Test)

  2. Strength and function symmetry within 90%

    1. Hop tests: single, triple, cross over, 40cm sidehop

    2. Single leg rise x22

  3. Confidence with agility and plyometrics

outcome measurement:

  1. Strength

    1. Leg press and squat 1RM = 1.8x Body Weight

  2. Function

    1. Step down test x5

  3. Balance

    1. SEBT within 90%

  4. Questionaires

    1. IKDC

    2. Tampa Scale Kinesphobia

Normal training load, max COD/linear intensity, doing progressive skills in park.