05/09/2025
1️⃣ Start with a Strong Foundation
✅ Rebuild basic strength and mobility.
✅ Focus on flexibility, stability, and balance to prevent compensations.
2️⃣ Progress Incrementally
✅ Increase intensity, volume, or speed by no more than 10% per week.
✅ Alternate hard days with recovery days to avoid overtraining.
3️⃣ Integrate Sport-Specific Training
✅ Mimic your sport’s movements with controlled drills.
✅ Include agility, plyometrics, or tempo runs depending on your goals.
4️⃣ Track & Adjust
✅ Use wearables (like a Whoop or heart rate monitor) to monitor effort and recovery.
✅ Consult with your PT regularly for feedback and modifications.
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