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17. 2. 2012.

Knee rehabilitation ladder

The knee should be strapped or braced for the first 6 weeks of match play. This ladder should be started only after level 7 of the Achilles or Hamstring top ladder has been reached. Kicking can start at the same time.
Using a soccer ball:
1)      Standing 2 metres away from a wall, kick using the side foot and instep.
2)      Move 6 metres from the wall and repeat kicking.
3)      With a partner, gradually move further apart.
Using a football or rugby ball:
4)      Kick from the hand(caressing the ball).
5)      Hard punt.
6)      Hard kick from the ground.

Now ladder:
1)      Slow run. Run 100m slowly in a straight line with small side steps
2)      Fast run. Run 100m fast in a straight line with small side steps
3)      Slow run. Run 100m slowly in a straight line with full side steps
4)      Fast run. Run 100m fast in a straight line with full side steps. Start levels 5,6 and 7
5)      Depth jumps. Jump down from a low step, 15-20cm, then up and over a string or bar to the maximum height. Drop this height by 5cm then repeat 10 times. Jump rhythmically down and over the bar with no bounce in between. Start with both legs. Eventually improve to single-leg jumps. Over the weeks gradually raise the height of the step but not more than 40cm high.
6)      Hop, step and jump. The idea is to travel as far as one can and, as this is measurable, one can monitor progress. Start with right toe on a line, top onto right foot, step onto left foot, jump from left foot, land on both feet, or hop, hop, hop etc. Measure distance traveled. Repeat, starting from the left foot. Repeat 5 times on each side.
7)      Shuttle run/ wind sprint/ doggies. 10x20m sprint out and back between markers 20m apart.
8)      Start play in low-grade match
9)      Fit again. Play at normal grade

"Concise guide to sports injuries, 2nd edition",Churchill Livingstone, Malcolm T.F. Read,  foreword by Bryan English

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