Anterior Cruciate Rehab has many Phases BUT Landing Technique is a critical component to get right. In this video we look at the step by step progressions and what to look for when performing these exercises.

Critical components include:

- Encouraging a soft landing
- Initial contact to be made with the ball of your feet - this allows for the soft landing
- Knee position - the most critical part. We want your knee to stay over your middle and secont toe, we dont want any wabble from the knee and we definatelly do dot want it to be forced in which is commonly known as knocked kneed or a valgus position.

Double Leg Pin Drop

Start on a step and you are basically asking your client or patient to step off. We are wanting to finish in a squat position. I generally cue them to land as quetlyu as possible as this encourages a soft landing. Additionally I cue their knees to remain over their middle and second toe.

Forward Step

I generally perform this before the single led pin drop because it is less daunting for clients because there is less momentum to control. Additionally I find this to be quite a safe progression. This allows them to work on absorbing the momentum and also concentrate on their knee, hip and foot position

Box Jump

I often include this exercise when a client is having difficulty absorbing the landing or are failing to finish in that deep squat position. I would getthis checked by your physio or physical therapist as you do want to make sure your landing position is satisfactory.

Single Leg Pin Drop

With this exercise you really want a stable knee and good shock absorption. This is a nice warm up to producing all the force yourself with a single leg hop.

Single Leg Hop

Now this is quite self explanatory but often a difficult progression. Before starting this one your client needs adequate calf strength to obtain clearance. Also they have to have decent coordination - some clients find this quite difficult to put together even with their non operated leg.

Single leg hop with 45 and 90 degree turns

Now it is imperative to have enough power for this exercise as it is the foot clearance that allows you to spot the landing, prepare for it and finally execute it with good knee control.

I hope you have found this hopping progression tutorial beneficial

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