03/12/2025
Once you’re done with the protective phase of your ACLR rehab — you’ve got your full extension back, the swelling under control, and your knee feels stable — it’s time for the next big milestone in your RTS journey: returning to jumps.
Here’s how to move smoothly from something as simple as a squat to something as complex as a single-leg triple jump 👇
1️⃣ Build the strength
First things first — if your squat doesn’t look good or you’re not lifting heavy yet, you’re not ready to jump.
During plyometrics, your body experiences very high loads, so the strength work you do beforehand is crucial for the adaptation to this task.
2️⃣ Deficit testing
Before you start jumping, make sure your leg is ready.
Test both sides using:
• Double & single-leg squats
• Single-leg leg press
• Heel raises
• Hamstring bridges
If possible, get an isokinetic test to objectively check your strength ratios.
3️⃣ Bridging phase
Don’t go from simple strength workout straight to jumps. Gradually expose your knee to higher loads.
Start with skips in the water, flywheel training, or low-level, extensive plyos before you leave the ground.
4️⃣ Landing before jumping
Learn to land first.
Landing from a 60 cm box puts no more strain on your ACL than walking uphill — but it trains your control and coordination effectively and builds impact capacity of your tissues.
5️⃣ Double-leg before single-leg
Master bilateral plyos before you go unilateral.
Your knee (and your brain) needs to rebuild symmetrical movement first.
6️⃣ Extensive before intensive plyos
Start with low-impact, high-volume work.
Extensive plyos prepare your nervous system and tissues for the stress of more explosive movements.
🎯 If this topic interests you, follow this account for more ACL and RTS insights.
💬 If you’d like to see specific exercise examples for each point, let me know in the comments — I might prepare a reel showing exactly how to do it.
Injury protection | Get back to sport
