MoPro
TrainersEye · Knee Health
Knee Rehab AA
Trainer's Eye
Phase 5 · Return to life · Session AA

One leg.
Off the floor.
And back.

Single-leg hopping is the test that decides readiness for sport — introduced here small, quiet and symmetrical.

  • AAsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Hop tests decide readiness

Return to sport is judged on hop distance and symmetry between legs, not on how long ago the injury was.

Single-leg exposes it

Two legs hide a weak one. One leg at a time is where the deficit shows and where it is fixed.

Confidence is part of the cure

Fear of movement predicts a worse recovery than most findings on a scan. Graded, successful movement is the antidote.

Three couplets · two rounds · twelve minutes · a knee that carries you

A

One-leg hop

Single-leg hops + hold
A1

Single-leg hops in place

60 s · slow reps

Small quiet hops on one leg, 30 s each side; knee over the middle toes.

Easier two feet  ·  Harder higher hops

R1R2—
A2

Single-leg landing hold

5 × 8 s/side · ×2

Hop once and hold the landing — hip back, knee steady, foot quiet.

Easier two-foot landing  ·  Harder eyes forward, small hop first

R1R2
B

Forward and back

Hop and stick + step-down jump
B1

Hop and stick — forward

60 s · slow reps

One small hop forward onto one leg, stick for two seconds, step back.

Easier two feet  ·  Harder further

R1R2—
B2

Step-down to jump

8/side · ×2

Lower off the step slowly, then drive straight back up onto it.

Easier no jump  ·  Harder higher step

R1R2
C

Side to side

Lateral hops + adductor
C1

Lateral hops — one leg

60 s · slow reps

Small sideways hops on one leg over a line, 30 s each side.

Easier two feet  ·  Harder further

R1R2—
C2

Adductor squeeze bridge

12 reps · ×2

Ball or towel between the knees; squeeze hard and bridge up together.

Easier no squeeze  ·  Harder one leg

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Landing is the skill: absorb with the hip, knee and ankle together, quietly.
  2. Speed only on clean patterns. If the knee dives inwards, slow down and rebuild it.
  3. Impact is earned. Skip the jumping today if the knee swelled yesterday.
  4. Keep two sessions a week for life — knees are maintained, not fixed.

Tick it off

MovementRound 1Round 2Best
A1Single-leg hops in placeslow reps in 60 s —
A2Single-leg landing hold5 × 8 s/side
B1Hop and stick — forwardslow reps in 60 s —
B2Step-down to jump8/side
C1Lateral hops — one legslow reps in 60 s —
C2Adductor squeeze bridge12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-AA