Knee Level 4

Plyometric exercises for the knee joint

For advanced rehabilitation after knee surgery such as ACL reconstruction – To be started only after clearance from your surgeon and physiotherapist. Usually introduced after 4.5-6 months post-surgery, once muscle strength, stability, and movement control are adequate. Plyometric exercises improve explosive power, agility, and knee stability for return to sports activities.

1. Box Jumps

• Use a plyo box or a stable platform (start with 20–30 cm height).
• Stand with feet shoulder-width apart, knees slightly bent.
• Jump explosively onto the box, landing softly with knees bent.
• Step down slowly, do not jump down to avoid impact.
• Sets & Reps: 3 sets × 8–10 reps.

2. Lateral Skater Jumps

• Stand on one leg with the other leg slightly lifted behind.

• Jump sideways to land on the opposite leg, swinging arms for balance.

• Keep landings soft and controlled.

• Sets & Reps: 3 sets × 10 each side.

3. Jump Squats

• Stand with feet shoulder-width apart.
• Perform a squat, then jump up explosively.
• Land softly and immediately go into the next squat.
• Keep chest upright, avoid knee collapse inward.
• Sets & Reps: 3 sets × 8–10 reps.

4. Split Lunge Jumps

• Start in a lunge position with one foot forward, one back.

• Jump explosively, switching legs mid-air.

• Land softly into a lunge and repeat.

• Maintain balance and avoid jerky movements.

• Sets & Reps: 3 sets × 8–10 each leg.

5. Bounding Runs

• Run forward with long, exaggerated strides, pushing off strongly from each leg.
• Focus on height and distance in each bound.
• Use a flat, safe surface.
• Distance: 20–30 meters × 4–6 repetitions.

General Guidelines:

• Warm-up for 5 minutes before starting (cycling or treadmill at slow speed).
• Breathe out while lifting, breathe in while lowering.
• Stop if sharp pain, swelling, or instability occurs.
• Cool down and stretch after session.