| Session 1-3 |  | Session 4-6 | Session 7-10 |
---|---|---|---|---|
Nordic Hamstrings | Partial 2 x 5 | Â | Partial 3 x 5 | Partial 3 x 5 |
Kneeling on mat table, therapist stabilizing feet | (~30-45°) |  | (~30-45°) | (>60°) |
Standing Squat | Session 1: 3x10 with focus on proper technique | 3 x 10 | 3 x 10 | Â |
Must squat to knees at 90 degrees, tapping chair/table/box with gluts | Add t-band around knees | progress t-bands to black | X | |
Drop jumps** | 3 x 10 BLE’s to BLE’s |  | 3 x 10 BLE’s to involved limb | 3 x 10 Involved limb to involved limb off box |
In front of mirror, monitor proper form with landing | Jump off appropriate height (4-6-8 inch) | Â | ||
 | Jump off appropriate height (4-6-8 inch) | Jump off appropriate height (4-6-8 inch) | ||
Triple single leg hopping** | Forward/backward x10* | Â | Forward/backward x15* | Forward/backward x15* |
Side to side x10* | Â | Side to side x15* | Side to side x15* | |
 | No object |  | Add low object to jump over (2 inch cups) | Increase height of object, appropriate for the pt. (4 inch cups or 6 inch hurdles) |
This is for proper landing, NOT distance | Â | |||
Tuck jumps** | Â | Â | Â | 2 sets, 10-20Â sec |
Proper form knees to 90° | X |  | X | Progress to 3 sets, 20-30 seconds each |