Purposefully Progressing Exercises: Crutches to Sprinting
Each exercise you’ll do is part of a progression towards high level athletic performance. These workouts are comprehensive and do not contain any filler/busy work - everything has a purpose. For example, one of your end goals will be to sprint at 100% effort. You have to have a plan in place to do this efficiently and we’ve created a research-based progression here:
Weight bearing as you can tolerate with crutches in a brace
Full weight bearing with crutches and brace
Full weight in just the brace
Walking in the brace with full knee extension
Walking without the brace with full knee extension
Rhythmic walking and unweighted/light bounces to begin building tolerance for running
Pool or unweighted jogging as jumping drills advance to further build tolerance for running
Walking .1 of a mile, jogging .1 of a mile
Walking .1 of a mile, jogging .2 of a mile
Walking .1 of a mile, jogging .3 of a mile
Walking .1 of a mile, jogging .4 of a mile
Jog 2 miles
Jog 2.5 miles
Jog 3 miles
4 weeks of sprinting at 50-75% effort with increasing volume and distance
4 weeks of sprinting at 75-100% effort with increasing volume and distance
4 weeks of max effort sprinting with increasing volume and distance
This is a lot to take in, but we’ve done this for every single athletic movement you’ll need for sport.. We’ve laid it all out for you, week by week, so you don’t need to keep track of what we are doing. We’ve even taken into consideration that when you begin jogging and sprinting, you’ll need extra recovery, so your strength exercises will be temporarily reduced to make sure we aren’t asking too much of you.
