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  • Seance Reathle Entorse Genou

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    Catalin Ene
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    The document outlines a 3 month reathletisation plan for an NBA player returning from a grade 2 MCL knee sprain in December, including warmups, activation exercises, dynamic warmups, strength and technique drills, plyometrics, and static stretching. The plan progresses exercises from easier to more difficult variations over multiple sets and focuses on lower body muscle groups, jumping, changing directions, and basketball shooting skills.

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    rehabilitation

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    The document outlines a 3 month reathletisation plan for an NBA player returning from a grade 2 MCL knee sprain in December, including warmups, activation exercises, dynamic warmups, strength and technique drills, plyometrics, and static stretching. The plan progresses exercises from easier to more difficult variations over multiple sets and focuses on lower body muscle groups, jumping, changing directions, and basketball shooting skills.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    41 views4 pages

    Seance Reathle Entorse Genou

    Uploaded by

    Catalin Ene
    The document outlines a 3 month reathletisation plan for an NBA player returning from a grade 2 MCL knee sprain in December, including warmups, activation exercises, dynamic warmups, strength and technique drills, plyometrics, and static stretching. The plan progresses exercises from easier to more difficult variations over multiple sets and focuses on lower body muscle groups, jumping, changing directions, and basketball shooting skills.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Planning Reathletisation Mcl Knee sprain

    Context

    NBA player
    The NBA season starts in August
    Injury in december
    MCL Knee sprain 2 degree Ana Maria STIRBU
    Reathletisation 3 months Mara MIRCEA
    Gabriela NEACSU
    Andrea PACE
    Catalin ENE
    a) Warm-up
    Easy jogging 3 min or jump jump rope
    Optional Foam Rolling (auto-massage) 30 sec for each muscular group:
    (calves, tibialis anterior, quadriceps, hamstring, adductors, iliotibial tract,
    glutes, piriformis.

    b) Activation
    Clamshell (glute medius activation) 30 Sec Hold
    Bridges (glute max activation) 15 Rep
    Single Leg Bridges 30 Sec Hold
    Dead Bugs (Anterior chain activation) 20
    Bird Dog (Posterior chain activation) 20
    Side Plank (Lateral chain activation) 10 Respirations
    Front Plank 60 Sec Hold
    Downward facing (yoga pose) 5 Respirations

    c) Dinamic Warm Up
    1. Knee to chest 10 steps
    2. Hamstring kick out 10 steps
    3. Frankestein 10 steps
    4. Quad stretch 10 steps
    5. Lunge 10 steps
    6. Skip 10 steps
    7. High Skip 10 steps
    8. Carioca 10 steps

    d) Strenghtening and tehnique


    1. Jump Rope - 30 seconds in place
    2. Band work - Bodyweight band squats
    3. Band Work - Rotational band corkscrew
    4. Spot-up Jumpshot: right corner x 10 makes
    5 Jump Rope - 30 seconds in place
    6. Band Work - Body-weight Band Squat Alternate Lateral Resistance
    7. Band Work - Stability Band Windmills
    8. Spot-up Jumpshot: Right Wing x 10 makes
    9. Jump Rope - 30 seconds in place
    10. Band work - Reverse Band Squats
    11. Band Work - Stability Band Windmills
    12. Spot-up Jumpshot: Top of the key x 10 makes
    13. Jump Rope - 30 seconds Forward / Backward
    14. Band Work - Heavy-Band Terminal Knee Extensions (TKEs)
    15. Band Work - Mini-band Pull Sets
    16. Spot-up Jumpshot: Left Wing x 10 makes
    17. Jump Rope - 30 seconds Forward / Backward
    18. Band Work - Heavy-Band Terminal Knee Extensions (TKEs)
    19. Band Work - Mini-band Pull Sets
    20. Spot-up Jumpshot: left corner x 10 makes
    21. Free Throws: 5 makes
    22. 1-Dribble Pull-up Jumpshot: Right wing - right/left x 4 makes
    23. 2-Dribble Pull-up Jumpshot: Top of the Key - right/left x 4 makes
    24. 2-Dribble Pull-up Jumpshot: Left Wing - right/left x 4 makes
    25. Free Throws: 5 makes
    26. Running Hook Shot: Left Block x 5 makes
    27. Fadeaway Left Shoulder: Left Block x 5 makes
    28. Fadeaway Right Shoulder: Left Block x 5 makes
    29. Fadeaway Right Shoulder: Right Block x 5 makes
    30. Fadeaway Left Shoulder: Right Block x 5 makes
    31. Up & Under: Right Block x 5 makes
    32. Free Throws: 5 makes
    33. 3-Point Spot-up JumpShot: Right Corner 6 makes
    34. 3-Point Spot-up JumpShot: Right Wing 6 makes
    35. 3-Point Spot-up JumpShot: Top of the Key 6 makes
    36. 3-Point Spot-up JumpShot: Left Wing 6 makes
    37. 3-Point Spot-up JumpShot: Left Corner 6 makes
    38. Free Throws: 15 makes
    e) Plyometrics

    Easy Less Difficult More Sets Reps Rec


    easy difficult
    1 Lateral squat jump +Free + Bosu + Bosu et 2 6 3
    shots free
    shots
    2 Forward/backward + Passes + Squat +Squat 2 6 3
    jumps over line et Passes

    3 Squat jump turn Squat Squat Squat 2 6 3


    45 jump jump jump
    turn 90 turn 90 turn 90
    + +
    defense defense
    L/R o R/L Open
    4 Single-leg side-to- + Squat + + 2 6 3
    side hop Dribbles Dribbles
    squat

    Closed Skill Charge Open skill

    Easy Hard

    f) Static Stretching
    Calves, tibialis anterior, quadriceps, hamstring, adductors, iliotibial tract,
    glutes, piriformis, 30 sec each

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