Daniel Menzel ACL story
Post op
0-4 weeks
๐Ÿˆ Quads activation
๐Ÿˆ Straight leg raise (SLR)
Week 5-8 Core
๐Ÿˆ russian twist
๐Ÿˆ abs
๐Ÿˆ Side bridge
Week 9-12
๐ŸˆMini band walk for glute
๐ŸˆBW Single leg R.DL
๐ŸˆStepping over hurdles
๐ŸˆLegs swings
๐ŸˆHigh Knees
Week 13-16
๐Ÿˆ Leg extension
๐Ÿˆ single leg hip extension/single leg hip thrust
๐ŸˆBalance exercise on a bosu ball
๐Ÿˆ Nordic Hamstring
๐Ÿˆ hanging swiss ball curl
Week 17-20
๐Ÿˆ gymnastic
๐Ÿˆ S-rung
๐Ÿˆ Trapbar deadlift
๐Ÿˆ stiff legged deadlift
๐Ÿˆ DB2 Step up
Week 21-24 foot drills
๐Ÿˆ drill 1
๐Ÿˆdrill 2
๐Ÿˆdrill 3
๐Ÿˆ drill 4
๐Ÿˆ drill 5
๐Ÿˆdrill 6
๐Ÿˆ drill 7
Week 25-28 on field pre drills
๐Ÿˆ 1
๐Ÿˆ2
๐Ÿˆ3
๐Ÿˆ4
Week 29-32
๐Ÿˆ Deceleration
Week 33-36
๐ŸˆAdvice
Week 37-40
๐ŸˆChange of direction
๐ŸˆAgility
๐ŸˆJumping landing
๐ŸˆTackling
๐ŸˆBeing tackled
๐ŸˆHitting the ground
๐ŸˆTraining under fatique