Step-by-Step Plyometric Progressions for Knee Healing

Reading Time: 5 minutes

Introduction

There is no question that returning to peak performance after a knee injury, whether it’s an ACL tear, meniscus injury, or any other knee ailment, requires diligent rehabilitation.

It is extremely important to build strength, stability, and confidence in your knees. That’s where a systematic plyometric progression comes into play. It’s designed to rebuild trust in your single-leg abilities. The goal is simple: to empower you to thrive on your terms, ensuring that when you step back onto the field, you do so with unwavering confidence and resilience. Let’s jump into the exercises.

Single Leg Pogos

We kick off our plyometric journey with single-leg pogos. This exercise helps develop force generation, control, balance, stability, and knee strength, especially after an injury. Start by mastering this exercise on your non-affected side before progressing to the injured leg. Here’s how to execute the exercise properly:

Stand on your non-affected leg with a slightly bent knee.
Lift the other foot off the ground, keep it close to the standing leg, engage your core, and maintain an upright posture.
Perform small, quick hops (2–3 inches high) up and down, generating force from your ankle and calf.
Start moving forward while hopping, aiming for a distance of about 5 yards.
Once stable on your non-affected leg, switch to your injured leg and repeat the steps.
Gradually increase the height (4-5 inches) and distance (up to 10 yards) of your hops, maintaining proper form and control.

A Skip

Next up is the A Skip. This enhances force production and triple extension, which are crucial for athletic performance. This dynamic exercise mimics a forceful march, focusing on driving into the ground while maintaining a quick rhythm. Follow this step-by-step guide:

Stand upright with your feet hip-width apart and engage your core.
Lift your right knee to hip level and drive your left arm forward and your right arm back, keeping your toes dorsiflexed.
Perform a small hop on your left foot, land, and quickly switch legs.
Execute a double bounce, bouncing once before switching legs.
Maintain a quick, rhythmic motion, coordinating arm and leg movements.
Increase skip height as confidence builds.

Apple Picking (Super Mario)

This exercise is inspired by the movements of Super Mario, combining elements of jumping and landing to simulate real-life athletic actions. By focusing on achieving height, distance, and soft landings, this drill enhances explosive movement with precision and control. Follow this easy guide:

Stand with feet shoulder-width apart, knees slightly bent, and arms at your sides.
Bend your knees, swing your arms back, and then explode upwards, reaching for an imaginary apple above you.
Keep your body aligned and your core engaged.
Imagine grabbing an apple at the peak of your jump, focusing on height and distance.
Land softly on the balls of your feet, bending your knees to absorb the impact.
Complete 3 sets of 10 jumps, resting 1-2 minutes between sets.

One Leg Hop to Land

Transitioning to a more challenging exercise, the one-leg hop to land strengthens your ability to push off and stabilize on a single leg and enhances your single-leg strength and stability. This exercise not only improves your physical capabilities but also builds confidence in your ability to maintain control and precision. Follow this easy guide:

Stand on one leg and keep your knee slightly bent and your core engaged.
Bend your knee and lean forward slightly, engaging your hips.
Explode off the ground using the strength of your standing leg, aiming for height and distance.
Land on the same leg, absorbing the impact through your muscles and joints and keeping your knee aligned with your ankle.
Hold a strong and stable position upon landing, ensuring control and balance, before resetting for the next hop.

Single Leg Hop Test

As part of your rehabilitation journey, mastering the single-leg hop test is crucial for assessing your progress and readiness to return to sport. Mastering this exercise will not only demonstrate your physical recovery but also ensure your preparedness for the demands of athletic performance. Follow these easy steps:

Stand on one leg and keep your knee slightly bent and your core engaged.
Bend your knee and lean forward slightly to prepare for the hop.
Propel yourself forward, focusing on height and distance.
Land on the same leg, absorbing the impact through your muscles and joints.
Start with short distances and gradually increase the intensity and distance while maintaining proper form and technique.

Single Leg Box Jump

For the ultimate test of strength and stability, we introduce the single-leg box jump. This is the ultimate test of strength and stability, designed to enhance your athletic prowess. Mastering this exercise showcases your physical capabilities and instills the confidence needed to conquer any challenge on the field.

Stand on one leg and keep your knee slightly bent and your core engaged.
Bend your knees and hips, leaning slightly forward, to engage your muscles.
Push off the ground with power, aiming to land on the box with control.
Land gently on the same leg, bending your knee to absorb the impact.
Hold a stable position on the box.
Gradually increase the box height as you build strength and confidence.

Watch this video to learn more about these progression exercises!

Conclusion

Recovering from a knee injury is a journey that requires patience, dedication, and a strategic approach to rehabilitation. By following these step-by-step plyometric progressions, you’ll not only rebuild strength and stability in your knees but also regain the confidence needed to excel in your sport. Remember, every jump, every landing, and every rep brings you closer to your goal of returning to peak performance.

Don’t neglect your recovery—this is the crucial time that will determine your future performance and longevity.

If you’re looking for a clinic that truly understands knee recovery, Myokinetix is your go-to place. Knee recovery is our bread and butter. We’ve helped countless athletes return to the field stronger and with increased performance.

Book a call with us today and kickstart your journey back to the field!