Prepare To Perform
Football , Rugby, Basketball, Soccer, VolleyballOVERVIEW
This 4-week program is built for field athletes managing patellar tendon pain who want to keep training, maintain strength, and safely restore jumping and landing capacity.
Rather than resting or removing load, this program uses progressive strength, controlled plyometrics, and session-specific movement preparation to build tendon capacity and prepare the knee for real sport demands.
Designed for field and court sport athletes, but also anyone with patella tendon loading intolerance who wants to improve and has progressed beyond a basic level of strength and tolerance to load.
WHAT YOU GET
4 weeks of structured training (3 sessions per week)
Progressive strength and tendon-specific loading
Controlled landing and elastic power development
Movement preparation included in every session
Optional daily tendon care & reset session for non-training days
Clear progression and regression rules
Athlete-friendly coaching cues (no medical jargon)
HOW IT WORKS
Block 1: build tendon capacity and load acceptance
Block 2: increase tendon strain and reactive landing demands
Strength stays in throughout.
Elastic work progresses by control and rhythm, not reckless intensity.
An optional daily reset session (Spanish squat isometrics, mobility, and tissue work) is included for athletes who want to support symptoms and joint positions on non-gym days. This session is supportive, not mandatory, and does not replace strength or plyometric work.
Some discomfort is expected — guidance is provided so athletes know what’s acceptable and what signals the need to adjust load.
WHO THIS IS FOR
✔️ Field athletes with patellar tendon pain who can tolerate gym training
✔️ Athletes wanting to train through symptoms safely
✔️ Coaches needing a ready-to-use tendon capacity block
✔️ Clinicians wanting a performance-focused loading template
WHO THIS IS NOT FOR
🚫 Acute tendon tears
🚫 Significant swelling or locking
🚫 Pain at rest or worsening week-to-week
🚫 Athletes unable to tolerate basic strength training
If unsure, seek professional guidance before starting.
WHY THIS PROGRAM IS DIFFERENT
Prioritises strength as protection, not rest
Progresses plyometrics without unnecessary flare-ups
Includes session-matched movement preparation
Offers optional daily tendon care without removing performance work
Built around real field-sport demands, not clinic isolation
This is return-to-performance, not generic rehab.
PRICE
$69 USD
NOTE
Individualised movement correctives based on screening can replace the default movement preparation.
This is optional and not required to complete the program.
The optional daily reset session is included for athletes who want additional symptom support between training days.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
MOVEMENT PREP – LOWER STRENGTH (TENDON CAPACITY)
Purpose Prepare the ankle, knee, and hip for controlled strength work by improving sagittal-plane access, reducing unnecessary stiffness, and reinforcing forward tibial travel under load. Movement Prep (2 rounds) 1. Half-Kneeling Ankle Rocks 8 reps per side Slow and controlled Cue: “Let the knee travel forward. Keep the heel down.” 2. Bodyweight Split Squat (Forward Tibial Bias) 6 reps per side 3-second lower Cue: “Allow the knee to move over the toes. Stay tall.” 3. Hip Hinge to Reach 6–8 reps Smooth transition Cue: “Hinge back, then reach long.” 4. Slow Eccentric Decline Calf Raises 8 reps 3-second lower Cue: “Control the way down.” Notes This prep should feel loosening, not tiring No pain beyond 1–2/10 If pain increases, reduce range not reps
B
Low Pogo Jumps
12, 13, 14
C
Double or Single Leg Altitude Landings
3 x 4
D
Stiletto Walks
3 x 10
E
Trap Bar Deadlift
6, 6, 5, 5
F
Rear Foot Elevated Split Squat
8, 7, 6
G
Leg Extension
4 x 12
H
Hamstring Slides
10, 8, 6
I
Standing Barbell Calf Raise
12, 10, 8, 8
J
Hip Airplane
6, 5, 4
K
Isometric Spanish Squat
5 x 0:45 @ 2:00
Prep
A
Mobility & Tissue Reset Circuit
(Performed after isometrics or as a standalone circuit) Purpose Restore joint motion and tissue quality at the ankle, hip, and trunk to reduce compensatory knee load during subsequent training. Dosage Complete 1–2 rounds of the following: 1. Brettzel Stretch & Targeted Foam Rolling - see video titled "Conquer the Brettzel by Surrounding the Dragon" 30–45 seconds per side Smooth breathing throughout Cue: “Exhale into the position. No forcing range.” 2. Ankle Dorsiflexion Reset (Closed-Chain) Knee-to-wall or loaded dorsiflexion 2 × 6–8 controlled reps per side Cue: “Knee forward, heel stays down.” 3. Core-activated hip flexor stretch 90/90 hip rotations 2 × 5–6 slow reps per side Cue: “Keep your elbows straight and press down firmly on the front knee as you drive forward on an exhale."
B
Isometric Spanish Squat
5 x 0:45 @ 2:00
Prep
A
MOVEMENT PREP – ELASTIC PREP / LANDING CONTROL
Purpose Prepare the lower limb for elastic work by improving ankle stiffness, landing alignment, and controlled force absorption without excessive rate or compression. Movement Prep (2 rounds) 1. A-March Drill (Slow, Tall) 10–12 steps per side Cue: “Tall posture. Quiet foot contact.” 2. Snap-Down to Athletic Stance 4–5 reps Cue: “Drop soft. Knees forward, hips back.” Notes This is not a conditioning block Rest briefly as needed The goal is readiness, not fatigue
B
Low Pogo Jumps
14, 13, 12
C
Double or Single Leg Altitude Landings
5, 4, 4
D
Stiletto Walks
3 x 12
Prep
A
Mobility & Tissue Reset Circuit
(Performed after isometrics or as a standalone circuit) Purpose Restore joint motion and tissue quality at the ankle, hip, and trunk to reduce compensatory knee load during subsequent training. Dosage Complete 1–2 rounds of the following: 1. Brettzel Stretch & Targeted Foam Rolling - see video titled "Conquer the Brettzel by Surrounding the Dragon" 30–45 seconds per side Smooth breathing throughout Cue: “Exhale into the position. No forcing range.” 2. Ankle Dorsiflexion Reset (Closed-Chain) Knee-to-wall or loaded dorsiflexion 2 × 6–8 controlled reps per side Cue: “Knee forward, heel stays down.” 3. Core-activated hip flexor stretch 90/90 hip rotations 2 × 5–6 slow reps per side Cue: “Keep your elbows straight and press down firmly on the front knee as you drive forward on an exhale."
B
Isometric Spanish Squat
5 x 0:45 @ 2:00
Prep
A
Mobility & Tissue Reset Circuit
(Performed after isometrics or as a standalone circuit) Purpose Restore joint motion and tissue quality at the ankle, hip, and trunk to reduce compensatory knee load during subsequent training. Dosage Complete 1–2 rounds of the following: 1. Brettzel Stretch & Targeted Foam Rolling - see video titled "Conquer the Brettzel by Surrounding the Dragon" 30–45 seconds per side Smooth breathing throughout Cue: “Exhale into the position. No forcing range.” 2. Ankle Dorsiflexion Reset (Closed-Chain) Knee-to-wall or loaded dorsiflexion 2 × 6–8 controlled reps per side Cue: “Knee forward, heel stays down.” 3. Core-activated hip flexor stretch 90/90 hip rotations 2 × 5–6 slow reps per side Cue: “Keep your elbows straight and press down firmly on the front knee as you drive forward on an exhale."
B
Isometric Spanish Squat
5 x 0:45 @ 2:00
Prep
A
MOVEMENT PREP – LOWER STRENGTH (LOAD ACCEPTANCE)
Purpose Reinforce single-leg control, forward tibial travel, and frontal-plane stability prior to split squats and posterior-chain work. Movement Prep (2 rounds) 1. Single leg stepdown 6 reps per side Slow eccentric Cue: “Control the knee forward, not back.” 2. OTIS - Oscillating Technique (with) Isometric Stabilisation 25 reps per position Cue: "Don't let the oscillating band disturb your balance or pelvis position" 3. Hip Airplane (Supported if Needed) 4–5 reps per side Cue: “Rotate around the hip, not the knee.” 4. Isometric calf raise wall push 20–30 sec per side Cue: “Strong ankle, tall posture.” Notes If balance degrades, slow the tempo Keep knee travel intentional and controlled No rushing into strength work
B
Rear Foot Elevated Split Squat
8, 7, 6, 6
C
Hamstring Slides
10, 8, 6
D
Standing Barbell Calf Raise
12, 10, 8, 8
E
Hip Airplane
6, 5, 4
F
Prep
A
Mobility & Tissue Reset Circuit
(Performed after isometrics or as a standalone circuit) Purpose Restore joint motion and tissue quality at the ankle, hip, and trunk to reduce compensatory knee load during subsequent training. Dosage Complete 1–2 rounds of the following: 1. Brettzel Stretch & Targeted Foam Rolling - see video titled "Conquer the Brettzel by Surrounding the Dragon" 30–45 seconds per side Smooth breathing throughout Cue: “Exhale into the position. No forcing range.” 2. Ankle Dorsiflexion Reset (Closed-Chain) Knee-to-wall or loaded dorsiflexion 2 × 6–8 controlled reps per side Cue: “Knee forward, heel stays down.” 3. Core-activated hip flexor stretch 90/90 hip rotations 2 × 5–6 slow reps per side Cue: “Keep your elbows straight and press down firmly on the front knee as you drive forward on an exhale."
B
Isometric Spanish Squat
5 x 0:45 @ 2:00
Prep
A
Mobility & Tissue Reset Circuit
(Performed after isometrics or as a standalone circuit) Purpose Restore joint motion and tissue quality at the ankle, hip, and trunk to reduce compensatory knee load during subsequent training. Dosage Complete 1–2 rounds of the following: 1. Brettzel Stretch & Targeted Foam Rolling - see video titled "Conquer the Brettzel by Surrounding the Dragon" 30–45 seconds per side Smooth breathing throughout Cue: “Exhale into the position. No forcing range.” 2. Ankle Dorsiflexion Reset (Closed-Chain) Knee-to-wall or loaded dorsiflexion 2 × 6–8 controlled reps per side Cue: “Knee forward, heel stays down.” 3. Core-activated hip flexor stretch 90/90 hip rotations 2 × 5–6 slow reps per side Cue: “Keep your elbows straight and press down firmly on the front knee as you drive forward on an exhale."
B
Isometric Spanish Squat
5 x 0:45 @ 2:00
Prep
A
Mobility & Tissue Reset Circuit
(Performed after isometrics or as a standalone circuit) Purpose Restore joint motion and tissue quality at the ankle, hip, and trunk to reduce compensatory knee load during subsequent training. Dosage Complete 1–2 rounds of the following: 1. Brettzel Stretch & Targeted Foam Rolling - see video titled "Conquer the Brettzel by Surrounding the Dragon" 30–45 seconds per side Smooth breathing throughout Cue: “Exhale into the position. No forcing range.” 2. Ankle Dorsiflexion Reset (Closed-Chain) Knee-to-wall or loaded dorsiflexion 2 × 6–8 controlled reps per side Cue: “Knee forward, heel stays down.” 3. Core-activated hip flexor stretch 90/90 hip rotations 2 × 5–6 slow reps per side Cue: “Keep your elbows straight and press down firmly on the front knee as you drive forward on an exhale."
B
Isometric Spanish Squat
5 x 0:45 @ 2:00
