The E3 Rehab Podcast 213. When and How to Use Plyometrics in ACL Rehab w/ Derek Garza
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Aug 12, 2025 Derek Garza, a physical therapist and performance coach from South Orange County, shares his insights on plyometrics in ACL rehab. He discusses effective strategies for introducing plyometric exercises, emphasizing gradual progression for safety and success. The conversation highlights the critical role of foot placement and deceleration training in recovery. Additionally, Garza advocates for integrating personalized strength and plyometric methods over traditional endurance techniques to optimize recovery outcomes for athletes.
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Begin Light Plyos ~8–10 Weeks
- Derek Garza commonly begins light-tier plyometrics around 8–10 weeks post-op after testing strength and movement quality.
- Start with small, supervised volumes at the end of sessions and monitor symptoms later that day.
Use Peak-Torque Ratios To Guide Loading
- Use peak-torque-to-bodyweight guidelines to gate progress: light impacts ~1.6–1.8, lights ~1.8–2.0, jog ~2.0–2.6, run ~2.6–3.0.
- Let these objective metrics guide when to increase plyometric intensity and running volume.
Add Plyos At Session End
- Introduce initial plyometrics at the end of a strength session to keep them non-eventful and reduce athlete anxiety.
- Start with 10–40 light contacts and reassess symptoms that day and the next before progressing.