Chapter 4 "“RETURN 2 PLAY Skills + R2P Fitness Testing"


Phase III “RETURN 2 PLAY Skills + R2P Fitness Testing

(9-12 months) (Weeks 33-49)


33-49 Weeks Goals: DorsaVi + Wheeler Testing

  • AMI Re-Test (Return 2 Play Risk Level) Week 33
  • NeuroProfile (SJ,CMJ, Cont., COD) Week 33
  • Bi-Weekly Fitness Test starts Week 41
  • AMI Re-Test (Return 2 Play Risk Level) Week 41
  • NeuroProfile (SJ,CMJ, Cont., COD, SL) Week 41
  • Return to Practice (Level 1) (10 practices) NON contact practices-stretching, warm-up, skills and drills. No more than 1 practice per day
  • Return to Practice (Level 2) (10 practices) May participate in Contact or Possession skills/drills. No scrimmage or games. No more than 1 practice per day


33-41 Weeks:


KC Work/Band Work/Reactive Agility Work/Movement Skills

  • KC Standing Knee Drive + Ham Curl, Lateral Chops, SL Balance Chop
  • QuickBoard/Reaction Lights/Unpredicted COD/Wheeler COD


Strength Day 1 - Using 3 Moves for each set (A1-A3) 

A1 - Isometric Pattern Correction A2 - Eccentric Load A3 - Concentric Plyometric

  • Deadlift Variations (KC Variations) (GHR, BB DL)
  • Split-stance Stationary (KC Variations) (Crossover Step-up,Front Foot Elevated Bulgarian Split)

(GHR = Glute Hamstring Raise) (BB = Barbell)


Strength Day 2 - Using 3 Moves for each set (A1-A3) 

A1 - Isometric Pattern Correction A2 - Eccentric Load A3 - Concentric Plyometric

  • Squat Variations (KC Variations) (TrapBar Squat, Front Bar Squat, Yo-yo Squats)
  • SLDL or DBL Hip Hinging (KC Variations) ( KC SLDL, Cone-Pull Through, Single Leg Ball Hamstring Curls with Manual Resistance or Band Resistance)

(SLDL = Single Leg Deadlift)


Plyometric Progressions: Single Leg Hops (Linear/Lateral,Multi-Directional)

  • High Jump Single Leg Landing
  • 90 Degree Med Ball Bound
  • Med Ball Angled Bound



ESD/Cardio: Treadmill-Track Program/Shuttle Runs/Jacobs Ladder/Sport Skill Work

  • 100m x 10 + 200m x 6 + 400m x 1 =2800m (60s Rest - 75s Rest)
  • 100m x 12 + 200m x 6 + 400m x 2 =3200m (60s Rest - 75s Rest - 90s Rest)
  • 100m x 12 + 200m x 6 + 400m x 3 =3600m (60s Rest - 75s Rest - 90s Rest)


Shuttle Runs

  • 150yd x 6 + 300yd x 2
  • 150 yd x 8 + 300yd x 2
  • 150yd x 8 + 300yd x 3


The need for testing of knee stability, strength, neuromuscular control, agility, and psychological measures before RTS remains paramount in young athletes.

All these metrics help us know what the athlete is good to participate in and what they need to work on.


The other thing we’re implementing is Quick Board which will highlight reaction time and neurcognitive function.

It’s about progressions of time under tension, playing time and volume. We do have certain fitness tests involving exercises and sports specific movements inspired by Dekafit by Spartan.

  • Core Training impacts biomechanics and ACL Risk
  • Increased core strength = Decreased risk and Increased performance
  • Improvement in biomechanics = Reduced risk and improved performance
  • Squat Symmetry increases efficiency of squat = increased vertical jump and sprint. Center of Mass
  • SL Performance Control Frontal Plane Motion (Dynamic Valgus)


TSK 11: Kinesophobia 

A score of >19 on TSK-11 =

  • 4x more likely to self report decreased activity 
  • 7x more likely to have decreased Limb Symmetry Index in hop
  • 6x more likely to have quad deficit
  • 13x more likely to re-injure

https://orthotoolkit.com/tampa-scale-11/



Fatigue = FITNESS TEST


On Field Data = QUICKBOARD


Accel/Decel Test 30 yd Max Accel to Max Decel = DORSAVi


R2P Fitness Test (3 Versions ) 100m-200m-500m Runs

  1. (30) Alt. Lunges >>> RUN
  2. Rower 250m >>> RUN
  3. (30) Hurdle/Box Jump Over 12” >>> RUN
  4. SkiErg 250m >>> RUN
  5. Farmer Carry (100yds) 50% Bdywgt >>>RUN
  6. AD Bike 15 Kcal >>> RUN
  7. (20) DeadBall Overs (20 lb F) (30 lb M) >>>RUN
  8. SledPush-Pull (100yds)  >>>RUN
  9. 300 yd Shuttle (15 yds down and back 10 times) Total Time = 
  10.  Reaction Lights or QuickBoard (Setting Standards)






42-49 Weeks: Continue Bi-Weekly Fitness Testing along with Strength Progressions


KC Work/Band Work/Reactive Agility Work/Movement Skills

  • KC Standing Knee Drive + Ham Curl, Lateral Chops, SL Balance Chop
  • QuickBoard/Reaction Lights/Unpredicted COD/Wheeler COD

(SL = Single Leg) (COD = Change of Direction)


Strength Day 1 - Using 3 Moves for each set (A1-A3) 

A1 - Isometric Pattern Correction A2 - Eccentric Load A3 - Concentric Plyometric

  • Deadlift Variations (KC Variations) (Yo-yo DL, GHR, BB DL)
  • Split-stance Stationary (KC Variations) (Crossover Step-up,Front Foot Elevated Bulgarian Split)


Strength Day 2 - Using 3 Moves for each set (A1-A3) 

A1 - Isometric Pattern Correction A2 - Eccentric Load A3 - Concentric Plyometric

  • Squat Variations (KC Variations) (TrapBar Squat, Front Bar Squat, Yo-yo Squats)
  • SLDL or DBL Hip Hinging (KC Variations) ( KC SLDL, Cone-Pull Through, Single Leg Ball Hamstring Curls with Manual Resistance or Band Resistance)



Plyometric Progressions: Single Leg Hops (Linear/Lateral,Multi-Directional)

  • Seated Jump Series
  • 90 degree hop into Vertical Hop




ESD/Cardio: Treadmill-Track Program/Shuttle Runs/Jacobs Ladder/Sport Skill Work

  • 100m x 10 + 200m x 6 + 400m x 1 =2800m
  • 100m x 12 + 200m x 6 + 400m x 2 =3200m
  • 100m x 12 + 200m x 6 + 400m x 3 =3600m

Shuttle Runs

  • 150yd x 6 + 300yd x 2
  • 150 yd x 8 + 300yd x 2
  • 150yd x 8 + 300yd x 3



ESD (Cardio):R2P Fitness Test (3 Versions ) 100m-200m-500m Runs

  1. (30) Alt. RAM (22lb) Lunges >>> RUN
  2. Rower 250m >>> RUN
  3. (30) Hurdle/Box Jump Over 12” >>> RUN
  4. SkiErg 250m >>> RUN
  5. Farmer Carry (100yds) 50% Bdywgt >>>RUN
  6. AD Bike 15 Kcal >>> RUN
  7. (20) DeadBall Overs (20 lb F) (30 lb M) >>>RUN
  8. SledPush-Pull (100yds)  >>>RUN
  9. 300 yd Shuttle (15 yds down and back 10 times) Total Time = 
  10.  Reaction Lights or QuickBoard (Setting Standards)



Complete and Continue