¡ In general § Train Movements
§ Include accessary exercises during supersets § Importance of Single Leg Strength
¡ Train the whole body during rehab
Day One
Day Two
Upper Body Explosive
Day Three
UB Explosive
Lower Body Explosive 2 Horizontal Explosive
Lower Body Explosive 1 Vertical Explosive
LB Knee Dominant (Single Leg)
Individual Mobility/Core/Prehab
UB Vertical Press
Superset 1
Individual Mobility/Core/Prehab
LB Knee Dominant
Individual Mobility/Core/Prehab
Superset 1
Individual Mobility/Core/Prehab
Individual Mobility/Core/Prehab
UB Horizontal Pull
Superset 1
Individual Mobility/Core/Prehab
Core Anti-Rotation
LB Frontal Plane
Individual Mobility/Core/Prehab
UB Horizontal Press
Superset 2
LB Frontal Plane
Individual Mobility/Core/Prehab
UB Vertical Pull
Superset 2
Core Anti-Lateral Flexion
Individual Mobility/Core/Prehab
UB Vertical Press
Superset 2
UB Horizontal Press
Core - Anti Extension
Superset 3 Hip Dominant - Bent Leg
Core - Anti Flexion
Superset 3
Hip Dominant - Straight Leg
Individual Mobility/Core/Prehab
Superset 3
Individual Mobility/Core/Prehab
UB Vertical Pull
Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab
Superset 4
UB Horizontal Pull
Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab
Superset 4
Core - Anti Lateral Flexion
Superset 4 Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab
Day One Vertical Explosive Band Walks – Lateral (3 x 10m)
Landing Progressions
Lower Body Explosive 1 Individual Mobility/Core/Prehab
Superset 1 LB Knee Dominant Individual Mobility/Core/Prehab
Core Anti-Rotation
Step Up (Toe Up) (3 x 6es) Hip Int/Ext Cable Rotations (3 x 8es) Half-Kneeling Band Press (3 x 8es) Lateral Split Squat (3 x 6es) Hurdle Mobility Walks Split Stance Cable Push/Pull (3 x 6es)
Superset 2 LB Frontal Plane Individual Mobility/Core/Prehab
UB Horizontal Press
Superset 3
Individual Mobility/Core/Prehab
TRX Row (3 x 6)
DB Single Leg SLDL (3 x 6es) Isometric Lunge Hold (3 x 20s)
Hip Dominant - Straight Leg
UB Horizontal Pull
SL Medball Catch (3 x 5es)
Deadbugs (3 x 8)
Superset 4 Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab
Day Two
Lower Body Explosive 2 Example for one day of Horizontal Explosive a Late Stage Strength Individual Mobility/Core/Prehab Program
Day Three
Upper Body Explosive
UB Explosive
Individual Mobility/Core/Prehab
UB Vertical Press
Superset 1 LB Knee Dominant (Single Leg)
Individual Mobility/Core/Prehab
Superset 1
Individual Mobility/Core/Prehab
UB Horizontal Pull
UB Horizontal Press
Superset 2 LB Frontal Plane
Individual Mobility/Core/Prehab
Superset 2
Core Anti-Lateral Flexion
Individual Mobility/Core/Prehab
Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab
UB Vertical Press Be prepared to adapt! UB Vertical Pull Superset 3 Superset 3 The Best ‘way’ to get stronger Hip Dominant - Bent Leg Core - Anti Extension varies between fit athletes, Individual Core - Anti Flexion Mobility/Core/Prehab never mind those with previous Core - Anti Lateral UB Vertical Pull Flexion injury Superset 4
Superset 4
Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab
¡ Target different energy systems – manipulate progressions of volume/intensity ▪ PCr/Alactic (e.g. 10-12s) ▪ Anaerobic (e.g. 30s-60s) ▪ Aerobic (2min+)
§ Early stage rehab – using other training methods but still consider ESD § Late Stage – manipulate rehab drills
¡ MDT planned progressions on all aspects of the athletes total daily load ¡ Progress § Intensity § Volume or
Current Load + Pitch Rx (10%) Strength Rx (10%) CV (10%)
§ Complexity* ¡ Be wary of progressing all at once
9
8
Drop Squat & Stick Date 10cm Box Jump Date 30cm Box Jump Date CM Jump Date
Date
Drop Jump 30cm
Date
12" Plyo Hops
Date
50cm Hurdle 7 Jump & Stick
Date
12" Hurdle 6 Jump & Stick
Date
30cm Box 5 Drop & Stick
4
3
2
1
Level
1x6:
1x6:
1x6:
1x6:
1x6:
1x6:
1x6:
1x6:
1x6:
Name Unilateral Height
1x6:
1x6:
1x6:
1x6:
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free
1x6:
1x6:
1x6:
2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6:
1x6:
Middlesbrough Football Club Drop Squat & SL Stick Date 10cm SL Box Jump Date 30cm SL Box Jump Date SL CM Jump Date
Date
Date
12" SL Plyo Hops
Date
SL Drop Jump 9 30cm
8
50cm SL Hurdle 7 Jump & Stick
Date
12" SL Hurdle 6 Jump & Stick
Date
30cm SL Box 5 Drop & Stick
4
3
2
1
Jump Progression Checklist Bilateral Height
3x6:
Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Short ground contact Head as high as possible 90° rotation / multidirection Pain Free 2x6: 3x6: SL Step off 30cm box Double Leg Contact Jump for maximum height 2x6:
Controlled (Fresh)
Faster (Fresh)
Reactive (Fresh)
Controlled (Under fatigue)
Faster (Under Fatigue)
Reactive (Under Fatigue)
¡ Work within an agreed technical model (e.g. UKSCA/Exos)
¡ Coach movement during rehab
“weight on your heel”
“extend your hip as you sprint”
Internal Cue
“Squash the ground with your foot”
“Push the ground away”
External Cue
§ External vs. internal coaching points
“keep your chest up”
“point the badge on your shirt at the wall”
Mental Preparation
Mental Prep • Effect of test results • Focused on all aspects of rehab • Managing expectations
Functional • Use GPS but doesn’t replace rehab ‘feel’
Sport Specific Fucntionality
Injury Specific Criteria
RTT Criteria
Fitness
Fitness • >90% Baseline • Movement quality under fatigue • GPS Variables within 10% where available
Injury Specific • Full Pain Free ROM • Hip Strength >85% Opp
Strength / Power
Strength/Power • Jumps within 10% • Restore pre inj training level • Confident making physical contact
¡ How did you get there? § Has the athlete done enough? ▪ See recent work from Gabbett et al.
¡ Build up the chronic load!
¡ Injury specific metrics? Session RPE?
¡
¡ Plan progressions ¡ Coach!! § Technical Model § Internal vs External Cues
¡ Plan the chronic load ¡ Consider individuality