woman crouching to run

Return to Play Post-Surgery Goals

Agility Training

Months 4-5

3-4 times a week

  • Four Corners
  • T-Drills
View PDF of Agility Drills Months 4-5

Agility is meant to get you back to running and feeling comfortable on your feet with sport in mind. This is the time to focus on moving in two planes, forward and back and side to side. We do not want to implement any "cutting" or "pivoting" on your reconstructed knee. Advance as tolerated and continue to work on foot speed.

Tips

  • Now some fun starts but remember to keep only moving forward and back and side to side. No pivoting yet.

Months 5-6

3-4 times a week

  • B. Madison Drill
  • X-Lane Drill
  • Zig-Zag Drill
  • Four Corners
  • T-Drills
View PDF of Agility Drills Months 5-6

You can start to practice your sport specific DRILLS and start with your cutting and pivoting. Focus on starting your team drills at a basic and fundamental level and progress appropriately.

Tips:

  • Remember to have fun but still be careful. Enjoy your drills but start slow and progress as tolerated.

Months 6-7

3-4 times a week

  • Figure Eight
  • Circle Cone
  • B. Madison Drill
  • X-Lane Drill
  • Zig-Zag Drill
  • Four Corners
  • T-Drills
View PDF of Agility Drills Months 6-7

You can start to return to practice with your team and continue to advance on your agility and drills with cutting and pivoting. When you start to practice with your team start slow and progress as you build your confidence. Remember you have to be mentally ready as well as physically ready before you begin to play.

Tips:

  • We are almost there, continue to challenge yourself with agility and drills as you make your return to practice.