Today I’m here working with one of my football athletes (he’s actually been with me since high school) and is recently recovering post-ACL tear surgery. Here’s a few of the methods we’ve been using to rehabilitate and progress him back in time for camp.
Warm-Up
Out on the field or turf we spent some time working on change of direction and cutting with the following drills:
- Ladder work to a pass
- Cone Back-shuffle to lateral sprint
- Check out this change of direction workout for football players
Prehab
Next we moved our session to focus more on building back his strength and mobility across the knee and in the posterior chain. A lot of off-season work should focus on work across both the knee and ankle regardless of an injury or not. This allows you to squat with greater range of motion and build more aligned strength in the joints.
- Kneeling Achilles Stretch
- 90/90 Stretch
- Banded bodyweight squats (focus on external rotation through the hips and
- Band TKE’s
Workout
- Barbell back squats
- Lateral banded squats
- Elevated reverse lunge
- SL lateral bench step ups
- Partner nordic curls
So this is what a typical prep might be for an athlete coming back to season post-ACL-tear… If you’re training for football in the off-season right now, really focus on neural activation with fundamental patterns so you can eventually translate this to quality reps down the line and even quicker speed on the field.
Need some more agility work? Check out this workout
If you’re looking for a full football program, look no further than Football Performance System, used by numerous high school elite prospects, Division 1, CFL, and NFL stars…
This is your chance to:
- Gain epic size and strength for the season
- Trim off serious time from your 40 time
- Quick, clean cuts down the field
- Focus on first step quickness, and raw explosiveness
- Receive more passes and score more points
