1Lateral Hopping
- Set up two points on the ground roughly 30cm apart.
- Begin in the middle of the two marks.
- Hop on one leg over one of the points, then back over the other point.
- Try not to land on the points, make sure you jump all the way over.
- Repeat as many times as your Physiotherapist has prescribed.
Forward-back AND side to side
2Scissor Jumps
- Begin in a split stance position, with one foot forward and the other back, knees slightly bent.
- Maintain an upright torso with your arms at your sides.
- Quickly dip into a small lunge, then explosively jump straight up.
- While in the air, switch your leg positions—bringing the back leg forward and the front leg back.
- Land softly back into a lunge position, absorbing the impact through both legs.
- Keep your knees aligned with your toes and your chest lifted throughout.
- Use your arms naturally for balance and momentum.
- Complete repetitions as prescribed by your physiotherapist.
3T Drill
- Set up 4 cones in a T shape: 1 starting cone, 1 cone approximately 10 metres directly in front, and 2 cones positioned 5 metres to the left and right of the front cone.
- Sprint forwards to the front cone.
- Shuffle sideways to the left cone, keeping your hips facing forwards and avoiding crossing your feet.
- Then shuffle sideways across to the far right cone, maintaining a low stance.
- Shuffle sideways back to the middle cone.
- Run backwards to the starting cone, keeping your steps quick and chest as upright as possible.
- Use your arms naturally to assist with balance and speed.
- Complete repetitions as prescribed by your physiotherapist.
4Quadrant
- Stand on the affected leg.
- Maintaining a level pelvis, reach as far forward, diagonal, side and behind as you can.
- You may steady yourself between each direction if required.
- Attempt to reach as far forward with the opposing leg as possible whilst maintaining your balance and control.
- Further directions may be progressed by your Physiotherapist.
On bosu ball as practiced
5Nordic Hamstrings
- Using a mat or comfortable flooring underneath the knees come into a kneeling position.
- Place the top 1/3rd of the foot underneath a cabinet as shown here or a heavy dumbbell.
- In an upright posture with the arms crossed over the chest tuck the pelvis ‘under’ so the gluteal muscles are active.
- Maintaining a straight line from the head to the tailbone, lower the trunk towards the ground to the point where you cannot maintain the position anymore.
- At this point, use the arms to catch yourself.
- Bend the knees so the buttocks is on the heels and return to the starting position.
Within gym program
6Seated Heel Raise – Machine Weight
- Sit comfortably on the machine seat with your knees bent at approximately 90 degrees and your feet positioned shoulder-width apart on the foot platform.
- Adjust the thigh pad so it rests securely across your lower thighs just above your knees.
- Ensure your heels are hanging off the edge of the platform so that you can achieve a full range of motion.
- Brace your core gently and keep your hands resting on the handles or thigh pad for support.
- Press through the balls of your feet to lift your heels as high as possible, squeezing your calves at the top of the movement.
- Pause briefly at the top, focusing on a strong contraction.
- Slowly lower your heels below the level of the platform until you feel a comfortable stretch in your calves.
- Complete repetitions as prescribed by your physiotherapist.
Within gym program