2. Try and maintain this position for 20 seconds without toppling over or getting disbalanced.

3. For progression, you may do the same thing with eyes closed.

4. You may even wish to do it on a balance board for further progression.

Sets/Reps: Hold for 20 seconds, perform 2-3 sets per leg.

Hold 10-12 seconds, perform 5 reps per leg. If you feel confident with it, you may even wish to do it with your eyes closed for some added adventure. This will give you bonus points in neuromuscular control and stability. But make sure you do it under supervision as this can make you wobbly.

Do 1 full length for 2-3 sets, resting 2 mins in between.

2. Engage your core to keep your body in a straight line from head to heels.

3. Hold this position for 20-30 seconds, or as tolerated. Any progression should be as per body tolerance.

Sets/Reps: Start with 2–3 sets of 20–30 seconds and progress by adding 5–10 seconds every 1–2 sessions. Aim to reach 90-120 seconds per set by the end of Week 2 or as tolerated.

2. Ensure your palms are flat on the floor to brace yourself

3. Now begin to hinge at your knees to curl your legs. towards your buttocks, while squeezing the hamstrings.

4. Extend your knees to roll the ball out.

This exercise will be introduced towards the end of the phase, when you are more comfortable with the other exercises. The focus here is mostly on the curling part, where you bring the ball in.

Sets/Reps: Start with 2 sets of 5 reps in week 2 or as tolerated.

2. Rotate your body to balance on one elbow and the side of your foot, forming a straight line from head to heels.

3. Lift your top leg up, hold for at least 10 seconds, then lower it without touching the other leg.

Sets/Reps: Perform 3 sets of 6-8 reps with 10 seconds hold per side.

2. Take a step away from your body making sure your ankle is under your knee.

3. Keep the band taut to ensure constant tension.

Sets/Reps: Perform 10-12 steps in each direction for 2-3 sets.

Sets/Reps: Perform 3 sets of 3 reps per direction.

1. Lay on your back, propping your heels flat on the ball with your legs extended.

2. Ensure your palms are flat on the floor to brace yourself

3. Now begin to hinge at your knees to curl your legs towards your buttocks, while squeezing the hamstrings.

4. Extend your knees to roll the ball out.

Sets/ Reps: 3 sets, 8-10 reps.

Cue here is: Keep your hips high like you’re holding a tray of water on them. Spills not allowed.

Sets/Reps: 3 sets, 10-12 reps

1. Pull the ball in without snapping.

2. Then slowly extend the legs.

3. Focus on eccentric control. Keep hips up and core tight throughout.

Sets/Reps: 2-3 sets, 6-8 reps.

2. Place a knee pad on the floor and kneel on it, while a partner assists in holding your ankle from behind.

3. Use both hands to grab the band behind your head.

4. Ensuring your hips are in extension, gradually lower yourself to a parallel position with the floor as tolerated.

5. Flexing your hamstrings, pull yourself back to the starting position while keeping your upper body in a straight line.

Repeat 3-5 times for 2-3 sets with partial ROM

2. Stand with feet shoulder-width apart, arms holding the barbell in front of your thighs.

3. Keep your back straight and shoulders back while hinging at your hips. Ensure proper form to minimize strain on the lower back.

4. Engage your core and glutes as you lower the barbell close to your body, ensuring the weights “shave” against your legs.

5. Drive through your feet as though pushing the floor away to return to standing.

Sets/Reps: 3 sets, 6-8 reps. Start with at least 15kgs. Being in this phase means you're ready to load with confidence, so do not be shy to progressively overload.

2. Begin hinging at the hips while slightly bending the standing knee.

3. Lower the weight towards the floor while extending the opposite or the non-weight bearing leg behind you.

4. To avoid rounding the spine, maintain a straight back and engage your core.

5. Return to the starting position by driving through the heel of the standing leg.

Sets/Reps: 3 sets of 8 reps. Start with at least 12kg kettle bell or barbell and progressively increase the weight with confidence.

NOTE: Note: The athlete in this video is performing the movement with the weight in the same hand as the working leg, which is a more advanced variation of the exercise. You are advised to start with opposite arm, opposite leg for better stability.

2. Jump off the box and land softly on the balls of your feet, immediately followed by a vertical jump.

3. Focus should be on quick ground contact and soft landings.

Sets/Reps: Start with 3 sets of 3 reps.

Do 3 sets of 3-4 cuts per side. Rest 45–60 seconds between reps and 2 minutes between set.

Repeat 2-3 times per side. Rest 45–60 seconds between reps and 2 minutes between set.

• 60 = full confidence to return

• 40 = moderate confidence

• 20 or below = low confidence, may need more time.

Don’t worry if your score is below 20. It does not penalise you. It simply helps your rehab team to support your journey with input from experienced coaches and, if needed, sports psychologists.

Stay low and tight during shuffles, dont cross your feet. Repeat 2-3 times, taking 2 mins break in between.

2. Follow this by taking another exaggerated stride towards your left, maintaining control and balance.

Reps should be 3 per side for 3 sets. Take 2 mins break in between.

Your final readiness form. If you get signed off on this one, you are going back to the field. Yay! If you don't, there is always a next time. Keep at it. Just a reminder, instructions remain the same as above.

2. Ensure your hips remain extended as you gradually lower yourself to a parallel position with the floor, maintaining control as tolerated.

3. Use your hands to gently catch yourself if needed and push back to the starting position while maintaining a straight upper body.

Sets/Reps: 3 sets 6 reps