Okay I just do not get this! I am not one for bashing another's workout but I had to post this and make an exception. The workout below is for a 15 yr. old female athlete who is now 12 weeks post-op. She just emailed this to me and said that this has been the basis of her sesions the last two weeks. IT is a circuit workout to be completed three times through:
-Keiser resistace runner
-side lunges across gym
-push press w/ med ball
-alt. leg pike med ball
-side kick balance and reach on squishy pad
-TRX hamstring
-TRX quads
-8 count body builders
When I read this I immediately thought...Are you kidding me? All this type of work is doing is breaking her down. Where is the strength and power focus? Where is any focus at all on deceleration? I am sorry but side kick balance and reach on a 'squishy pad' has nothing to do with improving strength and stability around her knee joint.
So what would I do? First of all since she is at twelve weeks I would perform a hop and stop test along with a basic leg strength rep test just to get an idea of what she currently can and cannot do. I would then implement some of the following:
- lunge and return w/variations
- drop lunges/squats
- box drop and stick (single leg)
- single leg squat variations
- single leg dead lifts
- start fundamental skills such as shuffle to shuffle (focusing on deceleration mechanics); shuffle to jog; etc
- single leg jump rope
- bullet belt lateral marches and skips
Okay that is just a remedial list off of the top of my head but you get the idea. I will post my meeting with this player in the next few days and let's see what the results of the evaluation show!