resorting performance justin, mary and david

How old is Justin and what sport does he compete in?

18 years old; elite hurdler.

What was Justin’s primary injury?

Grade 3 right biceps femoris hamstring tear of his lead hurdling leg.

How long since Justin’s hamstring tear?

Four months.

What relevant previous injuries has Justin sustained?

Right navicular and tibial stress fractures two years ago.

What did Justin’s imaging and bone density show?

MRI confirmed grade 3 biceps femoris tear; BMD was normal.

What is Justin’s current symptom and ADL status?

Pain-free with full activities of daily living.

When did Justin resume running?

Week 6, starting with gentle jogging.

What running level has Justin reached?

70% effort in straight-line running over 200–400 m.

Which high-demand tasks has Justin not yet resumed?

Full hurdling and power/plyometric training.

Which eccentric hamstring exercises has Justin recently started?

Arabesques and deadlifts.

What was Justin’s pre-injury weekly training split?

Running/hurdles Mon, Wed, Fri, Sat; weights Tue, Thu; rest Sunday.

What were Justin’s Monday and Wednesday sessions?

Flat sprints plus hurdle drills.

What were Justin’s Friday and Saturday sessions?

Friday technique/hurdle skills; Saturday intervals up to 5 km.

What distinguished Justin’s Tuesday and Thursday gym sessions?

Tuesday focused on leg strength; Thursday on leg power.

What is Justin’s proposed SMART performance goal?

Compete at 90–100% intensity in a 100 m hurdles qualifier in 3 months.

Why is Justin’s target competition timeline demanding?

Qualifying club events begin in 3 months; championships are in 4 months.

Which two single-leg power outcome measures were proposed for Justin?

Single-leg vertical jump and single-leg standing broad jump.

What does a single-leg vertical jump assess?

Unilateral vertical power and side-to-side differences.

What does a single-leg standing broad jump assess?

Unilateral horizontal propulsion and side-to-side differences.

What is the main focus in Justin’s initial 4–6 weeks of the plan?

Cardiovascular fitness and progressive running, bike or pool conditioning.

What is the main training focus in Justin’s second month?

Lower-limb muscular power, while progressing speed and conditioning.

What is the main training focus in Justin’s third month?

Lower-limb power and plyometrics, with continued speed/fitness progression.

What late-stage sport exposure is planned for Justin?

About 3 weeks of full-speed hurdle efforts and 100–200 m flat sprints.

When does Justin’s planned pre-competition taper occur?

During the final 10 days, principally by reducing volume.

How long are Justin’s typical training sessions?

About 1–2 hours, including warm-up, drills and cool-down.

Which additional staff communication is planned for Justin?

Weekly progress reports to NSW Institute of Sport coaching staff and exercise physiologists.

What is Justin’s single-leg hop-for-height prescription?

2 × 10 each leg: 40 total contacts.

What is Justin’s single-leg bound-for-distance prescription?

2 × 5 each leg: 20 total contacts.

What is Justin’s box jump-down prescription?

1 × 10: 10 contacts.

What is Justin’s dynamic lunge/fast-arms prescription?

2 × 10: 20 counted contacts in the supplied plan.

What is Justin’s total prescribed plyometric session volume?

90 contacts per session.

What intensity and frequency are proposed for Justin’s plyometrics?

90–100% effort, once weekly, if readiness and tolerance permit.

What inter-set recovery is proposed for Justin’s maximal plyometrics?

Complete recovery; about 5 minutes between sets.

What is Justin’s home stretching dosage?

2 × 30 seconds, 1–2 times daily.

What muscle groups feature in Justin’s stretching HEP?

Pecs, lats, obliques, QL, hip flexors, lumbar region, glutes, quads, groin, hamstrings, calves.

What core-control HEP was proposed for Justin?

20 minutes daily: bent-knee fallouts, clams and quadruped hip quadrants.

How old is Mary and what operation did she have?

75 years old; right total knee replacement for severe osteoarthritis.

How long post-operation is Mary?

16 weeks (approximately 4 months).

What is Mary’s target activity in 4 months?

A 3-week section of the Camino Trail in Spain.

What daily walking distances are expected on Mary’s trip?

Approximately 10–20 km per walking day.

What is the planned rest pattern on the Camino?

A rest day every third day.

How much weight must Mary carry?

A daypack weighing up to 5 kg.

What is Mary’s current walking capacity?

Comfortable walking 10 km on flat ground every third day.

What did Mary’s surgeon advise?

She is cleared to train for the walk.

What exercise is Mary already performing?

Gym strength twice weekly, bike work and water aerobics once weekly.

What relevant medication does Mary take?

Statins for high cholesterol.

How difficult is Mary’s planned trail?

Moderate: 5–7 hours/day, under 20 km/day on average, possibly 1000 m ascent.

What is the proposed 4-week SMART goal for Mary?

Walk 15 km on 2 consecutive days with a 5 kg pack, then rest day 3, without major flare.

Which test can assess Mary’s lower-limb strength?

10-repetition maximum (10RM) leg press.

Which test can assess Mary’s submaximal functional walking capacity?

Six-minute walk test (6MWT).

Which test options can assess Mary’s cardiovascular capacity?

PWC75 or Bruce-protocol treadmill test, as appropriate.

Which knee-specific patient-reported outcome measure is suggested?

Knee injury and Osteoarthritis Outcome Score (KOOS).

What other patient-reported domain should be tracked for Mary?

Quality of life.

What weekly distance progression is suggested for Mary?

About 10–15% where tolerated, individualised to response.

When should Mary begin progressively hilly walks?

Once she comfortably manages 20 km on 2 consecutive days.

What walking surfaces must Mary eventually prepare for?

Hills, stairs, steps and some steep terrain.

What equipment should Mary use on training walks?

Her intended 5 kg backpack, progressively introduced if tolerated.

How often should Mary perform gym-based strength sessions?

Twice weekly in the broader plan; the sample exercise block allows 2–3 times weekly.

What is the proposed basic leg press prescription for Mary?

2–3 × 8–12 at ~70% 1RM; 1:1:3 tempo; 2-min rests.

Which other exercises use Mary’s basic strength parameters?

Cable single-leg hip extension, hip abduction and Smith machine double-leg calf raise.

How are Mary’s step-ups prescribed?

15–20 cm step, quick ascent, band at distal thighs; 2 × 15 bilaterally.

How are Mary’s reverse lunges prescribed?

5–10 kg weight vest with controlled 3:1:1 tempo; dose tailored to tolerance.

How could Mary’s strength program progress towards power?

Modify load, sets, reps and tempo to favour faster concentric actions.

What cross-training can Mary use on non-walking days?

Water aerobics; stationary bike if desired or walking is irritating.

What travel/health preparation should Mary consider?

GP follow-up before travel and education on heat and hydration.

How often and how long is Mary’s stretching HEP?

2 × 30 seconds, 1–2 times per day.

What is Mary’s proposed daily core HEP?

20 min: bent-knee fallouts, clams and bridging.

What is Mary’s proposed balance HEP dosage?

3 × 30 seconds, 1–2 times daily.

Which balance drills are suggested for Mary?

Single-leg stance eyes open/closed ± foam; tandem walks; stepping over obstacles.

Why train repeated consecutive walking days for Mary?

To build recovery capacity and tolerance to the trip’s multiday demands.

Who is David and what sport/position does he play?

22-year-old A Grade soccer midfielder.

What is David’s injury and surgery history?

Right ACL rupture 8 months ago; reconstruction with hamstring graft ~7.5 months ago.

What is David’s current clinical status?

Full pain-free ADLs and no major side-to-side differences on MMT.

Why is manual muscle testing alone insufficient for David?

It may miss strength deficits; dynamometry gives objective torque/force values.

When does David’s preseason start?

In 2 weeks.

When are David’s practice matches scheduled?

In 3 months: 2 matches over consecutive weekends, each 2 × 30 minutes.

How long are David’s competitive matches?

Two 45-minute halves.

What is David’s team training and match schedule?

Training Monday, Wednesday, Friday; Sunday matches.

What is David’s overarching return-to-soccer goal?

Return safely in ~12 weeks, conditional on objective and clinical criteria.

What limb symmetry threshold is a useful minimum screening target?

At least 90% on appropriate strength and hop tests; not sufficient alone.

Why must David’s return to sport be criteria-based?

Calendar time alone cannot confirm physical, psychological or sport-specific readiness.

Which knee signs contraindicate progressing high-intensity plyometrics?

Reactive effusion, significant pain, instability or poor load response.

Which tools objectively test David’s quadriceps/hamstring strength?

Isokinetic dynamometry, or fixed dynamometry if needed.

Why compare David’s absolute strength alongside limb symmetry?

Both legs could be deconditioned despite a high limb symmetry index.

What does the single-leg hop for distance assess?

Horizontal unilateral function, power and confidence.

Why use triple and crossover hop tests for David?

To examine repeated power and multiplanar control.

What do vertical/countermovement jumps assess?

Vertical power and potentially interlimb force asymmetry.

What does reactive strength index (RSI) reflect?

Reactive jump output relative to ground contact time.

What should landing and cutting observations assess?

Trunk control, knee valgus, asymmetry and force absorption.

Why progress from planned to reactive change of direction?

Soccer demands responses to teammates, opponents and ball movement.

Which fitness test is relevant to David’s midfield role?

Yo-Yo Intermittent Recovery Test.

What psychological readiness measure is suggested?

ACL–Return to Sport after Injury (ACL-RSI) scale.

What is the main focus of David’s weeks 1–4?

Baseline testing, maximal strength, landing quality, running and controlled soccer.

What is David’s broad weeks 1–4 weekly training dose?

2–3 strength sessions and 2 plyometric exposures, plus progressive running.

What is the main focus of David’s weeks 5–8?

Explosive/reactive power, faster running, cutting and soccer-specific tasks.

How does cutting complexity change in weeks 5–8?

Planned drills advance toward reactive/unplanned cutting.

What is the main focus of David’s weeks 9–12?

Full training, reactive soccer tasks, match simulations and graded match exposure.

Why is graded playing time useful in David’s practice matches?

It manages workload and allows monitoring of knee response before full matches.

How should in-season ACL prevention be managed?

Continue maintenance strength, power and injury-prevention sessions.

When should plyometrics be placed within David’s training session?

After warm-up and before fatiguing conditioning.