Returning to jumping and sprinting after a major injury, such as an ACL tear, can be daunting. Many athletes feel lost or anxious about re-engaging in activities that remind them of their initial injury. However, with a structured progression plan and attentiveness to how your body responds, you can safely and confidently resume full athletic activity. Here, I outline my 5 stages of plyometric progressions to help guide you through this critical phase of rehabilitation.
1. Micro Plyos
Micro plyometrics are the first step in reintroducing quick movements to your legs. These exercises involve low impact and low power output, focusing on quick ground reactions. Skipping is a prime example. Start with high repetitions, emphasizing volume over intensity. A good exercise to begin with is pogos for time, gradually increasing from 15 to 60 seconds.
2. Concentric Power
The next stage focuses on generating power without the concern of impact from landing. Box jumps are ideal here. Begin with low repetitions, performing 3-6 sets of 2-5 reps. As you progress, increase the height of the box to challenge your power output further.
3. Eccentric Load
At this stage, the focus shifts to absorbing loads at high rates of force. Exercises like snap downs are excellent for this purpose. Start with low repetitions and gradually increase the intensity by incorporating depth drops. Perform 3-6 sets of 2-5 reps, similar to the concentric power stage.
4. Full Plyometrics
Now it's time to combine all previous movements into comprehensive plyometric jumps. Start with basic squat jumps, gradually increasing intensity by adding depth jumps. Again, maintain low repetitions with 3-6 sets of 2-5 reps.
5. Unilateral Movements
Once you've successfully completed the previous stages, it's crucial to repeat these progressions using single-leg, lateral, and rotational movements. This will ensure that your strength and coordination are balanced across both sides of your body.
Bonus Progression: Proprioception Training
As you build confidence, introduce proprioception exercises to enhance the mind-body connection. Incorporate distractions such as auditory cues (e.g., "left," "right," "jump"), visual cues (e.g., pointing, reacting to a partner), or simple math questions to challenge your brain while performing plyometric tasks.
By following these stages of plyometric progressions, you can systematically rebuild your strength, coordination, and confidence, ensuring a safe and effective return to jumping and sprinting. Remember to listen to your body and progress at your own pace for the best outcomes.
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