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Text By: Sean Ross
STAGE 2
Stage 2 will increase the eccentric stress by introducing gravity. Jumping over objects such as hurdles and “sticking” the landing in a controlled manner will be the desired result. Developing the elasticity of the muscles and tendons necessary for quick responses will be the focus of stage 3 and 4. Adding small bounces then multiple jumps and bounds should only be performed after stages 1 and 2 have been mastered (usually 6-9 weeks). Plyometrics should also be programmed in the same manner with single leg jumps both forward and laterally to reduce left vs. right imbalances, and to prepare the athlete for single leg actions involved in running and cutting. Keep the quality of the plyometrics high, and the volume low. Four or five sets of 5 jumps are usually a sufficient amount.
Running programs should be progressing in both the intensity and volume. Most all team sports involve sprinting short distances and charging directions quickly. Acceleration and deceleration are the dominant factors that separate dominant that separate superior athletes from the rest. It is also the time when running injuries (non repetitive motion) occur. The post rehab athlete should spend the first three weeks (phase 1) accelerating short distances such as 10-15 yards by performing exercises such as the lean-fall-and-run drill. Phase 2 and 3 lengthen the acceleration distances to 20-30 yards and adds a more intense competitive component in drills such as games of tag and ball chases.
Conditioning should progress as well to not only regain the athlete’s cardiovascular system, but to also prepare the rehabbed lower extremity for the multiple changes of direction will occur in game situations.
Tempo runs (sprints of 75% top speed over distance of 40-100 yards) should increase the number of repetitions performed each week. Shuttle runs (line drills, ladders, etc.) should gradually be increased by repetition and the number of direction changes involved over a set distance. For example, a 60 yard shuttle run performed by running 5 yards down and back followed by 10 and 15 yards will be more intense than the same 60 yards run over a 15 or 20 yard course because of more bouts of acceleration and deceleration involved. Slide boards are also an excellent way to prepare the muscles and joints for the numerous lateral movements that the athlete will encounter.
Caution is advised to not progress to fast. The athlete should use pain, exercise mastery, next day soreness, and his/her doctor’s recommendations to determine how quickly to advance to higher levels. Proper strength training combined with the plyometric and sprinting program is necessary to reduce the odds of re-injury and to correct left vs. right imbalances. Once the recovering athlete can perform a single leg bodyweight squat and perfect the 4 exercises and conditioning, he/she should feel confident in returning to action. These progressions are also excellent for the non injured athlete to reduce the odds of injury as well as performance enhancement.
Special thanks to Mike Boyle of Mike Boyle Strength and Conditioning in Boston for selecting me to participate in a mentorship program held in May.
Sean Ross is a Certified Strength and Conditioning Specialist and a Licensed Occupational Therapist.
He is the owner of Ross Strength and Speed in Little Rock.
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