Plyometric Training for ACL Rehab (4 Stage Jumping Program for Speed, Strength and Performance)
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- Опубликовано: 9 июл 2024
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Plyometric exercises are a vital component of ACL rehab as a precursor for return to sport. But when is it safe to begin these exercises? What exercises should you perform? And how can you implement and progress them over time?
In this video, I break down 4 stages of plyometric training you can use as a guideline following ACL reconstruction.
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Introduction (0:00)
Stage 1 (2:49)
Stage 2 (5:03)
Stage 3 (6:51)
Stage 4 (9:11)
Programming (10:58)
Summary (12:03)
Article:
www.researchgate.net/publicat...
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Podcast Episode 35 with Dr. Della Villa:
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you for watching! If you liked this video, make sure to check out our other ACL rehab videos! ruclips.net/p/PLK514QIbc_Ri0HmoW4tJM6i2tTOEGDnk3
As a physiotherapist, I want to tell you that your videos, especially the ones about ACL rehab, are pure gold! Thank you very much!
This is incredible. Just started trying KneesOverToes program, played volleyball, and a physical therapist told me I should try plyometrics.
My right knee seems like it’s near 90% health, my left knee is trailing far far behind, maybe 40% health.
You're totally an inspiration for rehab area man! Very very good content and explations! For sure I'll appy that in my students and in the professors i've been teaching
Impressive abilities you demonstrates giving us inspiration with clear cut guidlines to follow thank you
Thank you for providing such a good content, that's really help alot of sport therapist out there to help their patient including me! I always looking forward to the new content on your Instagram and RUclips!
Thank you for making and sharing this VDO. I wish I found this VDO 9 months ago. It's the best ACLR VDO I've ever seen. In April 2023, during the USTA state champion (55 and over women doubles league), I jumped to hit the tennis ball and heard the left knee popped. I ended up with ACLR, together with DVT on the same leg. I had ACLR done in October 2023, I plan to go back to play at the same level and I wish and appreciate very much if you can help me to set the right exercises program. I plan to watch more VDOs and hope to follow your guideline myself, too. Thank you again for sharing this knowledge to all people who have been suffering from ACLR.
Awesome! Keep up the ACL series. I bring them up weekly on conferences with my co-workers
This is fantastic information that you share with us all. Perfectly presented. Thank you 🙏
Great insights and demonstrations. You are doing incredible work, thank you.
Thank you we love these ACL vids do more 🙏🙏
This is really helpful, thank you. I am 6 months post reconstruction and my physio is trying to move me up to the next stage before I am ready, and this video has confirmed it for me. Although I’m not sure I have ever been able to single leg press 1.5x my body weight…!
This is so exhaustive ! Thx a lot from France, will recommend your videos for sure
Buckthorpe did a remarkable job also about optimising the early, mid and late phase of post aclr Rehab program, as a therapist now i find extremely useful your videos for conferences and discussing with collegues. Thank you
Very useful content, thanks!
Thank you so much!
I'm 5 months in ... i am finding youtube videos helping . But it's most self care and time don't rush it I'm running now
Thanks a lot!!!
Quality video👌🏾👌🏾👌🏾
💪🏻✊🏻 merci !
This was great
Nice bro. I am from India. Very helpful ❤️❤️❤️
as a parkour athlete who has had a few injuries, this is such a diamond video. Thank you so much! would love to collaborate on potential parkour program if your keen!
Awesome Video! Can i use these exercises in my patella tendinopaty rehab after doing slow resistance workout?
thank you
Excellent video !!!
Can you provide the link of ACL podcast that you mentioned in video ???
Much appreciated
Good job
tnx💙
Can you guys make a video about pain in the back of the heel, like right below where the Achilles connects? After doing Tibialis raises it hurts real bad there and feels like it’s sliding or popping in that area with certain movements
When would you recommend doing these drills - before/after resistance exercises; bore after running/sprinting?
Hi, I am always struggling with the 1.25X bodyweight single leg leg press. What kind oh leg press machine do you mean (the 45 Degree Leg Press, the Horizontal leg press or the Vertical leg press)?
I have minimal pain while doing this and stiffness in my knee in the morning... But I can do this things with minimal effort but have little bit of pain until my body warms up...
So, what do you think? Am I good to go for this training or should I wait?
Note : I'm taking anti inflammatory tablet...
REPLY PLEASE | it's related to my career.
great content thanks a lot!!! in the late stages there is a lot to train. How do you periodize this within a week? how do you organize plyometric within one session together with strenght training such as RFD? Will plyometric training interfere with regeneration of strenght adaptations? so many questions.....
Im in a similar boat. Im trying to figure out how to balance strength training and exercises like the ones in this video.
I’m in the same boat too I have so many f ing questions
Can you please make a jumpers knee plyometric progression aswell?
Can you use this for lcl sprain as well? Thanks
What is the importance of fhe hand/shoulder movements here? I can see when they do the exercises they move their arm like a runner or… thanks
How long breaks do you recommend between each set?
🔥🔥🔥
On the leg press does that include the weight of it’s the 45 degree one ?
the best
I tore my meniscus doing the one @ 5:03
Should I try to do it again once I fit the criteria for stage 2?
Full lower body ,leg knee anklee strong how pratices sir
I have grade 2 tear of ACL , what should I do know, should i go for surgery or it will heal by its own
Is this also applicable for conservative acl rehab? I'm anxious on implementing plyometrics, although according to the criteria I definitely could start stage 1 :-)
I’m not sure why, but I found this comment really cute haha. I hope you’ve finished your rehab, started stage 1 plyometrics myself tonight :)
I want to ask .... what's meaning bodyweight ? Its same with weight
Or weight on body without leg
Does these exercise’s help with patellar femoral pain syndrome ?
By the way, I know that this study in special is applied for post surgery acl rehab... can I apply it as conservative/nonoperative clients? Thx
Yes
Would these work for someone who tore their patellar tendon?
❤❤❤❤
How would this apply for youth ages 12-14?
I went through surgery for a year. Now I want to build more strength. To return to playing football fully Which clip should I follow?
Hi team, I've got a question regarding single leg press weight . You said we need to be able to perform single leg press for example 1.25x bodyweight. What does it mean - my body weight + additional 0.25 of bodyweight added as additional weight or we need 1.25x of bodyweight added as additional weight. Thanks a lot .. wonderful channel with great advices. Keep doing it.
As an example if someone is 80 kgs in weight and as the example shown 1.5x80 is 120 so i thing a 120 kgs single leg leg press is impossible even with the uninjured leg
@@kareemhatem694 exactly. What you think.. what should be additional weight for single leg on leg press.
How long should stage 1 last for?
Its been 7 months now since the Acl surgery with tibial patellar graft and i still have pain in the patellar tendon
How bad is the pain? Is it uncomfortable to be on your knee?
I couldn't improve my knee strengthening after my ACL surgery. It's been 9months. Iam having stiffness and pain when weights are loaded. And still couldn't run without a limp.. can you pls help me?
Have you use cycling? That should be done a lot to get the range and motion, including mobility. For stiffness, maybe you could try stretching the knee. Find some video on how to improve and reach full flexion. Weights can come in later, including run.
You are a GaWd! Thanks so much!!
You bring me more pain than I ever wished for!!
Just joking, I will appropriately monitor the swelling and pain so I do not go backwards. That's why I'm here already.
Great videos, but the single leg leg press requirements are a bit ambitious for those not 21 and 150 lbs
Please make a video in Leg hypertroph after a c l surgery 🙏🙏😢
Check out our leg extension videos.
I've been surfing through a lot of videos looking for some sort of solution to a problem I can't get rid of. I've had a painful burning sensation in my lower-mid and occasionally upper quads even after going up the stairs or doing a single squat for about a year now. I've had nerve tests, a MRA, a MRI, and have been to countless appointments but nothing has changed. I was wondering what some of the causes could be for exertional bilateral quad burning? I do run very often and this problem is has caused me to hit a wall. (I understand this video has absolutely nothing to do with this question, my apologies.)
reps? sets?
Is the 1.5x bodyweight single leg press correct? That seems like a awful lot.
I’ve wanted to know this too
Can these exercises be used to train the torn acl without reconstruction
Nah
Totally depends on your knee stability. You’d be encouraged to prehab the knee before surgery anyway. In the UK NHS, I was started on a similar program by physios after tearing my ACL which gradually increased difficulty and loading. Start gentle and listen to your body as you go through the exercises. I was able to get back to sport without surgery, but eventually opted to get the reconstruction for long term stability. So it’s definitely possible, just be careful
Good luck!
Where are these numbers coming from? "8 single leg presses at 150% of your bodyweight" is 300 pounds for me. I've been lifting for years, and I can't even leg press 300 pounds for 8 reps with my good leg. Not even close, actually. I think you'd be hard pressed to find ANY athlete that is capable of that feat.
Lose fat then
1.5x body weight on one leg is in LBs right? Not in kilograms? 😅
I can tell you one thing, the chances of finding a physio therapist that knows all this is 0.
Yep lmao
I can tell you if willing to pay you will surely find the best one in your area. This is your fund insufficiency..... ROFL
@@bikashroy1034 well being rich will get you almost anything
Fuckin A right brotha.
In physioM you can find it.
1.5 X body weight single leg press 😮💨😮💨😮💨
Why does the demonstration person have poor control of their left leg?
First
how a 60 kg guy suppose to single leg leg press machine 1.5 his bodyweight when people can barely squat 100 kg?
With 2 legs
Single leg press is an isolated exercise so it is fairly easier than squat.
Same, I am a regular guy, not a professional athlete or anything and about 75kg. The thought of single leg pressing 120kg seems insane
On god how am I supposed to leg press 277 lbs ???? Wtf
Tengo casi 7 meses de operado del acl de la rodilla izquierda, y la mayoría de esos ejercicios se me hace imposible hacerlos, 🥺🥺🥺🥺🥺