Exercise list

Flexibility programme

0-2 weeks

2-6 weeks

6-12 weeks

3-6 months

6-12 months

  Return To Sport

Knee extension

x

x

Prone knee hangs

x

x

x

Knee flexion re-ed board

x

x

Calf stretch in sitting

x

x

Patella mobilisations

x

x

Calf stretch in standing

x

x

x

Hamstring stretches

x

x

x

x

Quadriceps stretching

x

x

x

Strengthening Ex’s

Hip abduction side lying

x

x

Hip extension prone

x

x

Knee bracing in standing

x

x

Calf raises

x

x

x

Backwards walking

x

x

Mini - squats

x

x

x

Straight leg raise

x

x

x

x

x

Leg press 0-90 degrees

x

x

x

x

Step ups

x

x

x

x

Bridging

x

x

x

Hamstrings in prone/ standing

x

x

x

Lunges 90 degrees

x

x

x

Unilateral squat

x

x

Single leg bridging

x

x

Nordic Hamstrings

x

Proprioceptive Programme

Weight transference

x

Single leg stand

x

x

Wobble board

x

x

x

Single leg stand on trampette

x

x

Cardiovascular exercises

Walking

x

x

Exercise bike

x

x

x

x

Cross trainer

x

x

x

Stepper

x

x

x

Swimming

x

x

Jogging (straightline)

x

x

Agility

Running progression

x

x

x

Side steps/ cross-overs

x

x

x

Ladder

x

x

x

Hopping

x

x

x

Jumping

x

x

x

RTS testing

10 single leg squats

x

Single broad jump landing on one foot

x

Triple broad jump landing on one foot

x

Single leg hop

x

Timed 6m single leg hop

x

Single leg triple hop

x

Single leg triple crossover hop

x

Single leg lateral hop

x

Single leg medial hop

x

Single leg medial rotating  hop

x

Single leg lateral rotating hop

x

Single leg vertical hop

x

Functional test

x

Agility run

x