Coach Squid
RugbyProgram Goals
Restore ankle ROM
Improve calf and lower limb strength
Build tendon stiffness
Restore unilateral stability
Develop front row force production
Prepare for return to scrummaging and rugby
Pain Rules
Pain during training ≤3/10.
No increase in swelling the following day.
Progress only if symptoms settle within 24 hours.
Weekly Goals
Weeks 1-2
Restore dorsiflexion ROM.
Reduce swelling after training.
Build calf strength and confidence.
Emphasise slow, controlled loading.
Weeks 3-4
Progress lower-body loading.
Introduce low-level elastic work (banded pogos).
Improve single-leg balance and control.
Weeks 5-6
Develop tendon stiffness.
Increase force production with heavier lifts and sled work.
Introduce unassisted pogos and low-level plyometrics if symptom-free.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Stationary Bike
1 x 5:00
A2
Manual Ankle Dorsiflexion Mobilization
1 x 15
A3
Banded Ankle Dorsiflexion Mobilization
1 x 12
A4
Glute Bridge
1 x 15
A5
Band Crab Walk
1 x 20
A6
Single Leg Balance
3 x 30
B1
Trap Bar Deadlift
3 x 8
B2
Calf Raise
3 x 15
C1
DB Rear Foot Elevated Split Squat
3 x 8
C2
Seated Soleus Raise
3 x 12
D1
Goblet Squat
3 x 10
D2
DB Farmer's Carry
@ 30
A
Assault Bike
1 x 30:00
A
Stationary Bike
1 x 5:00
B1
Split Squat Iso Hold
3 x 2 @ 30
B2
Tibialis Raise
3 x 12
B3
Bent Knee Soles Raise
3 x 12
C1
Band Pull-Apart
1 x 15
C2
Supinated Wall Slides
1 x 12
C3
Scap Push-Up
1 x 12
D1
Barbell Bench Press
4 x 6
D2
Banded Neck Hold
3 x 1 @ 0:20
E
Chest Supported Row
4 x 10
F1
Standing Landmine Press
3 x 10
F2
Lat Pulldown
3 x 10
G1
Cable Face-Pull
3 x 15
G2
Alternating DB Hammer Curl
3 x 20
G3
Tricep Pushdown
3 x 10
A
SkiErg
5 x 1:00
B
Rowing
10 x 0:30 @ 0:30
C
Assault Bike
10 x 20 @ 10
A
Stationary Bike
1 x 5:00
B1
Couch Stretch (Hip Flexors)
2 x 1:00
B2
Banded Hip Distraction
2 x 1:00
B3
90/90 Hip Roll
1 x 20
B4
90/90 Hip Extension
1 x 10
B5
Banded Ankle Dorsiflexion Mobilization
2 x 12
C1
Sled March
3 x 20
C2
Band Assisted Pogo
3 x 15
D
Front Squat
3 x 8
E
DB Walking Lunge
3 x 20
F1
Sled Push
3 x 20
F2
Backward Sled Drag
3 x 20
G1
Copenhagen Isometric
3 x 2 @ 0:20
G2
Half Kneeling Pallof Press
3 x 12
