Getting back into jumping and running after injury takes time. Returning to these activities too early can lead to reinjury.
Although many programs use a timeline, x number of weeks after injury to return to plyometrics, it does not always apply! Not every athlete is ready at the same time in rehab to return to these demanding movements.
The criteria to start plyometric training varies in the literature. Some general recommendations include:
1. You can perform daily activities without pain and swelling
2. You have full joint range of motion
3. You can tolerate moderate loading during strengthening exercises (squatting)
When beginning plyometric movements, you should start in a single plane of motion, focusing on biomechanics and quality of movement.
As the plyometric movements progress, you can add different planes of motion and variations in speed to mimic sport specific demands.
Like any other training, don’t forget to consider your frequency, volume, and intensity. Listen to your body!
