Rehab Regimen

Friday Weigh In

• 4/4 - 205 lbs
• 3/28 - 204 lbs
• 3/21 - 204 lbs
• 3/14 - 202 lbs
• 3/7 - 201 lbs
• 2/29 - 199 lbs
• 2/23 - 195 lbs

Week of March 31st

Daily Routine

• Daily lifting program in the weight room focusing on overall strength, especially leg power and endurance
• Speed training to enhance sprint mechanics and efficiency (2-3 times per week)
• Throwing drills – 45-60 minutes per day
• Daily agility and strength activities focusing on:
  • Changes of direction at full speed
  • Jumping/plyometric training
  • Core strength and stability
  • Cardiovascular conditioning

Week of March 10th

Daily Routine

• Active Motion Trainer - warm up - 10 minutes
• Woodway Treadmill - warm up - 10 minutes
• Core strengthening routine - medicine balls
• Throwing and drop drills - 30 minutes
• Full speed throwing with receivers - all routes - 30 minutes
• Plyometric and agility, cutting, cone drills
• 50 yard sprints with acceleration and deceleration

Week of March 3rd

Daily Routine

• Wave Vibration - 2 x 30 seconds
• Active Motion Trainer - warm up - Backwards stair motion x 10 minutes
• Hydroworx – pool workout with agility drills and sprints against resistance – 15 – 30 minutes 3 days per week
• Core strengthening routine
• Throwing and drop drills - 45 minutes
• Plyometric and agility, cutting, cone drills
• 50 yard sprints with acceleration and deceleration

Week of February 18th

Daily Routine

• Deep tissue massage, patellar mobilization
• Wave Vibration platform – 2 x 30 seconds
• Slideboard – 5 sets of 30 seconds
• Korebalance – proprioception training
• Hydroworx – pool workout with agility drills and sprints against resistance – 15 – 30 minutes 2 days per week
• Active Motion Trainer – forward running gait – 3 days/week x 20 minutes
• Throwing and drop drills
• Straight ahead running – acceleration and deceleration
• W Drills, changes of direction at ¾ speed

Week of February 3rd

Daily Routine

• Stationary bike warm up – seat height 7 x 10 minutes
• Wave Vibration platform – 2 x 30 seconds
• Active Motion Trainer – step motion facing backward x 15 minutes
• Shuttle MVP – 4 cords 4 sets of 12 double leg squats, single leg squats and heel raises
• Slideboard – 5 sets of 15 seconds
• Lunges on to Bosu Ball – 3 sets of 12
• Korebalance – proprioception training
• Hydroworx – pool workout with agility drills and sprints against resistance – 15 – 30 minutes
• Active Motion Trainer – forward running gait – 3 days/week x 20 min
• Soft tissue massage, patellar mobilization
• Throwing and light agilities

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