Post ACL Rehab

& conditioning

“ACL injury doesn’t define your ability to reach your goals. Our team provides the roadmap, the strength, and the support to turn your comeback into your greatest season yet.”
— Ana Gonzalez, CSCS
Women soccer players warming up on the field with a coach holding a yellow training cone during daytime, in a stadium with a sign that says 'MONARCHS' in the background.

the Leading cause of ACL tear

“An imbalance in the strength and motor control of the hip and knee muscles during activities that involve cutting, pivoting, or sudden deceleration can result in non-optimal joint mechanics, which may predispose the knee to ACL injury”
— American Journal of Sports Medcine
Before
A young girl in athletic clothing performing a balance drill in a gym, kneeling on one leg inside a marked square on the floor, with a punching bag and workout equipment in the background.

High Risk of ACL Tear

After
A girl running in a gym, stepping around a yellow cone, with gym equipment and windows in the background.

Low Risk of ACL Tear

“80% of ACL injuries are non-contact in nature” according to National Institute of Health

A person receiving a physical therapy or massage on their knee, with hands placed on the knee cap and surrounding area.

Road Map to success

Phase 1: Neuromuscular Activation & Strength Training

The first few months are essential, we need to establish:

  • Range of Motion.

  • Proper activation of muscles.

  • Start building strength.

  • Working with physical therapist.

Phase 2: Strength & Power

A woman in a gym lifting a barbell with weights labeled 'TRU GRIT'.

3-5 Months we focus

  • Incorporating dynamic functional strength training.

  • Agility&Conditioning (start conditioning).

  • Balance.

Phase 3: Neuromuscular Training& Conditioning

A woman in pink athletic clothing in a gym, performing an exercise on a black mat with colored markers, with weightlifting equipment and bumper plates in the background.

4-6 Months we focus

  • Incorporating dynamic functional strength training.

  • Agility&Conditioning (Fast twitch muscle fibers).

  • Running (Gravity free treadmill available).

Phase 4: Infield Training

A girl practicing soccer on a field with orange and blue cones, wearing a white shirt and pink shorts, with a soccer ball at her feet.

4-6 Months we focus.

  • Introduction of passing, dribbling, shooting drills.

  • Agility&Conditioning (Fast twitch muscle fibers).

  • Soccer specific drills.

From the gym to infield training

Phase 5: Return to Sport Testing

A woman in a gym performing a lunge exercise on a gray mat, with gym equipment in the background.
A woman in a gym performing a balance exercise with a measuring line indicating 67 degrees.
A woman in an athletic shirt and shorts is in a squatting position in a gym.

6-12 Return to Sport Testing.

  • Video analysis data.

  • We test at 6 months, 9 months, 12 months post-op.

  • Analysis weather the player is strong and ready to return to play.

Phase 6: Back on the Field!

A woman with a ponytail jumping over orange cones during an outdoor athletic training session, with a team and tents in the background.

Even if the athlete is back on the field we continue working on:

  • Performance enhancement strength & conditioning training

  • Agility and Speed

  • Every athlete receive a online strength, mobility, flexibility program to continue.

Why female more than males?

“200,000–250,000 ACL tears occur annually in the United States, with female athletes being 2-8 times more likely to suffer an ACL injury than males.”
— American Journal of Sports Medcine
Two female soccer players on a field at night, one in a blue jersey and white shorts jumping over the other in a red and black jersey, who is sitting on the ground. The player in red is looking up at the player in blue.
Diagram of a horse's pelvis and leg indicating the mechanism of ACL injury, showing the femoral conduction, dynamic valgus, knee abduction, ankle eversion, and midline.

Effective Prevention Training: Neuromuscular training programs can lower the risk of ACL injuries by up to 50% in female athletes.

Non-Contact Injuries Are Common: About 70% of ACL injuries in female athletes happen without contact, usually during landing, cutting, or pivoting.

UNLEASH YOUR POTENTIAL.

Let's work together!