36K views · 2.9K reactions | Here’s the progression of plyos we...
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ACL Plyometric Exercises - E3 Rehab
ACL Plyometric Exercises - E3 Rehab
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e3rehab.com
4-Step Knee Rebuild Progression ⬇️ 1️⃣ Isometrics – Lock in tension. Build foundation. Reduce pain and wake up the surroundings muscles 2️⃣ Strength ROM – Control the movement. Regain range. Rebuild confidence and muscle. 3️⃣ Plyos – Explosiveness unlocked. Teach the knee to absorb and create force again. 4️⃣ Return to Sport – Controlled chaos. Sport-specific load, speed, and confidence restored. | No ACL Needed
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Matthew Maloney on Instagram: "After 3 ACL surgeries and 3 meniscus tears, jumping straight into plyometrics would have been a huge mistake. I had to rebuild explosiveness from the ground up. Here’s the exact three-phase progression I used to return to high-level plyos without re-injury. Phase 1: Eccentric Plyometric Phase This phase is about rebuilding the ability to absorb force. Before I could jump again, I had to retrain my body how to land. Depth drops, snap downs, and reflexive eccentrics
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