Daniel Menzel ACL story
Post op
0-4 weeks
π Quads activation
π Straight leg raise (SLR)
Week 5-8 Core
π russian twist
π abs
π Side bridge
Week 9-12
πMini band walk for glute
πBW Single leg R.DL
πStepping over hurdles
πLegs swings
πHigh Knees
Week 13-16
π Leg extension
π single leg hip extension/single leg hip thrust
πBalance exercise on a bosu ball
π Nordic Hamstring
π hanging swiss ball curl
Week 17-20
π gymnastic
π S-rung
π Trapbar deadlift
π stiff legged deadlift
π DB2 Step up
Week 21-24 foot drills
π drill 1
πdrill 2
πdrill 3
π drill 4
π drill 5
πdrill 6
π drill 7
Week 25-28 on field pre drills
π 1
π2
π3
π4
Week 29-32
π Deceleration
Week 33-36
πAdvice
Week 37-40
πChange of direction
πAgility
πJumping landing
πTackling
πBeing tackled
πHitting the ground
πTraining under fatique