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Post ACL reconstruction plyometric drills

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Daniel Mar

on 24 March 2014

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Transcript of Post ACL reconstruction plyometric drills

Post ACL reconstruction plyometric drills
By: Daniel Mar Chong, M.S., A.T.C, P.E.S

Achieving Optimal Function & Efficiency
Restoration of soft tissue
elasticity & plasticity.
a. Muscle & fascia.
b. Ligament.
c. Cartilage.
d. Skin
Ability to overcome
gravity & inertia.
Neurological efficiency.
Spatial awareness.
Psychological hardening.
a. Sleep.
b. Nutrition
a. Cross crawl efficiency.
b. Reciprocal inhibition.
Integration of Plyometric drills
It is noted that success in football is to a large extent determined by the ability to speed up, slow down or rapidly change direction.
During the latter phases of post surgical knee rehabilitation, plyometric drills become a key component of the training regimen.
Plyometric drill training
Proper posture & trunk positioning
Attack the ground vs. React to the ground
Selection of plyometric drills
Load programming
Plyometric exercise = Power movement
The risk of injury in football increases with fatigue
Poor technique (associated with fatigue) is a risk factor for injury
Volume of plyometric drills become crucial
Proper foot positioning
during take off & landing
Utilize arms as part of
the plyometric movement
Glute function
Hamstring firing ‘into the ground’
Decelerate efficiently
from all movements
Traditional Plyometric Drills
Sagittal Plane
box jumps
depth jumps
Frontal Plane

single leg hopping
lateral bounding
Achieving optimal function & efficiency
Integration of plyometric drills that incorporate
transverse plane movements
combinations of
all three (3) planes of movement
Integration of multi-planar combinations of plyometric drills
multi-dimensional stresses
‘teach’ the footballer how to adapt to such stressors
rotational drills
changes in elevation
Spatial awareness during
the re-conditioning phase
Sagittal plane drills
General Progression
Frontal plane drills
Combination sagittal & frontal plane
Advanced single plane drills
Advanced combination drills
Transverse plane or rotational drills
Combinations of such
Conventional wisdom
Programming is typically
in low volume sets
Replication of Stressors
Load Stresses
Physiological Stresses
Mental and Emotional States
High volume sets
Training proper technique &
positioning during fatigue
Extra emphasis on the footballer’s ability to decelerate efficiently from all movements
In designing a comprehensive reconditioning program for the post surgical footballer
Utilize a more dynamic approach that focuses developing physiological & neurological traits that are critical to the athlete.
Incorporate programming that will develop their ability to maintain these traits during/in conditions where they are most susceptible to injury or re-injury.
Plyometric exercise
Power movement
in low volume sets
Load Stressors
Physiological Stressors
Mental & Emotional States
Box Jumps
Single Plane Jumps
Combination Plane Jumps
Advanced Single Plane Jumps
Rotational Jumps
Advanced Rotational Jumps
Daniel Mar Chong, M.S., A.T.C, P.E.S

email: dfmchong@yahoo.com
Skype: daniel.mar.chong


Merci de m'avoir écouté.
Grazie per l'ascolto.
Gracias por escuchar.
Thank you for listening.
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