21-24 WEEKS POST OP
You should by now be up and running with no worries, be feeling pretty strong in your legs as you’ve had a really good strength block and hopefully been ticking off some important changes of direction. If this is the case then you can look to progress with the change of direction into some lighter agility work. This is a very important step and can play a pivotal role later in the rehab. This is an opportunity for you to get your footwork and technique even better than pre-injury.
I have learnt and tried over my rehabs to improve my agility through my footwork by staying low with my feet underneath my body, keeping me very centred and in a good strong power position. This is important as it doesn’t allow for you to get into vulnerable positions with your foot placement. Unfortunately you can’t prevent injuries, but a lot of ACL ruptures occur when athletes are in vulnerable positions. With the nature of our game, this is always going to happen but if you can change your technique or patterning by just 1%, which I believe I have, then that could make all the difference. I recommend you do multiple drills demonstrated in the video below, inside and outside cones, over the top of cones, forwards and backwards with as much change of direction that your body can handle.