Many times after an injury or surgery athletes struggle to return to their previous levels of agility. Being injured affects the muscles and joints and we lose proprioception, or body space awareness. This is essential to recover in sport so that we can move quickly without consciously thinking about our movements. One thing that usually needs improvement is working on plyometrics and jump training to work on the quick twitch muscles as well as improve proprioception.
There are hundreds of different exercises of varying difficulty to improve these areas. To safely, effectively, and efficiently return to sport we need to start with easier exercises and increase the difficulty. These are some examples of easy level one plyometric and jump training exercises.
Note: This should not substitute for medical advice. This is meant as a general overview only and not for a specific individual. If you have pain or dysfunction you should see a medical professional for advice. Before getting to this level you would have to be determined to be ready for these exercises by your medical professional.
A proper warm up should be performed prior to doing any exercise.
Some Level 1 exercises:
Skipping and boundingMini jumps straight up like repeatedly jumping up and touching the top of a door frame 30s
Jumping front and back a couple inches repeatedly for 30s
Jumping side to side only a couple inches repeatedly for 30s
Broad jumping short distances focusing on a soft landing with good mechanics
Working on good mechanics of jumping and landing is the focus of this phase. Progressions can be made by making the jumps longer, higher, doing the exercise for longer periods of time, and doing the exercise when fatigued as compared to when you are fresh.
If you have any questions about jumping, feel free to ask an expert at Atlas Physical Therapy.