(RT) Reset Circuit

Foam roll quads/TFL/calves 45 sec each Banded ankle mobilisations 2 x 10 90-90 Hip Mobility 2 x 8 Brettzel 2 x 8 Contract-relax calf stretch 2 x 20 sec

Hip Lock Walk

2 x 10

PIllar march - linear

2 x 15

Wall March Iso Hold

2 x 20

Mini-band lateral walk

2 x 10

Trap Bar Deadlift

4 x 6

DNS star plank with reach

3 x 20

Standing Landmine Press

3 x 8

Isometric Wall Single Leg RDL

3 x 12

3-way Terminal knee extension

1 x 45

OTIS

3 x 25

| Drill | Volume | | ---------------------------------------- | -------------: | | Standing catch (coach serves to chest) | 3 × 10 | | Standing catch above head | 3 × 8 | | Ball distribution with hands | 20 throws | | Seated reaction catches | 3 × 30 sec | | Single-leg balance with gentle ball toss | 3 × 20 sec/leg | No goalkeeper stance repetitions. No lateral shuffle. No collapse to knees. No diving. No maximal kicking.

15 minutes RPE 5 (Low-impact aerobic conditioning.)

Walking 3 minutes Brettzel 1 stretch Standing hip flexor stretch

(RT) Session Completion Criteria

Progress to Session 2 only if: Pain remains ≤2/10 throughout the session. No increase in tibial tuberosity or inferior patellar pole tenderness the following morning. Spanish squat isometrics are tolerated without symptom escalation. Hip hinge mechanics remain symmetrical. Single-leg balance is maintained for 30 seconds without pelvic drop. Normal walking pattern is maintained after the session.

Pain Rules

Continue only if: Pain ≤2/10 No limp Symptoms settle within 24 hours Avoid: Kneeling Diving Jumping Repeated deep squatting Maximal kicking

(RT) Reset Circuit

Foam roll quads/TFL/calves 45 sec each Banded ankle mobilisations 2 x 10 90-90 Hip Mobility 2 x 8 Brettzel 2 x 8 Contract-relax calf stretch 2 x 20 sec

Hip Lock Walk

2 x 10

PIllar march - linear

2 x 15

Wall March Iso Hold

2 x 20

Mini-band lateral walk

2 x 10

Seated landmine press

4 x 12

Standing Pallof Press

4 x 8

Assisted pull up with band and upper back activation

3 x 16

Farmers carry

3 x 20

Step-Ups

3 x 16

Glute bridge march on bench with band hold

3 x 16

Single leg balance crossover pass and catch

3 x 20

I'd still avoid footwork. Instead: Standing catches High catches Collapse saves onto the right side only (protecting the left tibial tuberosity from direct contact) Throwing distribution Seated reaction catches No shuffling. No crossovers. No diving. No kicking.

Stationary Bike

1 x 20:00

Walking 3 minutes Brettzel 1 stretch Standing hip flexor stretch

Pain Rules

Only progress today's session if: Morning pain ≤2/10 No increase in tibial tuberosity tenderness No limp during walking Previous session recovered within 24 hours If No, repeat Monday's loading instead.

(RT) Reset Circuit

Foam roll quads/TFL/calves 45 sec each Banded ankle mobilisations 2 x 10 90-90 Hip Mobility 2 x 8 Brettzel 2 x 8 Contract-relax calf stretch 2 x 20 sec

Hip Lock Walk

2 x 10

PIllar march - linear

2 x 15

Wall March Iso Hold

2 x 20

Mini-band lateral walk

2 x 10

Goblet box squat

3 x 8

Band row iso hold

3 x 20

Barbell Hip Thrust

3 x 8

Standing Pallof Press

3 x 20

Bodyweight Step-Up

3 x 16

Single leg balance crossover pass and catch

3 x 25

3-way Terminal knee extension

1 x 30

Calf Raise

3 x 12

GOALKEEPER MOVEMENT INTEGRATION (10 minutes)

This is not conditioning—it's controlled movement quality. A. Goalkeeper Set Position 3 × 20 sec Focus: Quiet feet Hip hinge Weight centred over mid-foot B. Weight Shift Series From goalkeeper stance: Shift left Return Shift right Return 3 × 8 each direction No stepping. C. Controlled Lateral Step One step left Reset One step right Reset 2 × 6 each direction No shuffle. No crossover. D. Standing Catch Coach serves within arm's reach. 3 × 10 E. Throwing Distribution 20 throws No punts. No goal kicks. No dives.

Stationary Bike

1 x 15:00

Walking 3 minutes Brettzel 1 stretch Standing hip flexor stretch

Pain never exceeded 2/10 during any session. No increase in morning tenderness at the tibial tuberosity or inferior patellar pole. Goblet box squat depth improved without pain. Step-ups remained controlled and pain-free. Goalkeeper stance and lateral weight shifts were completed without guarding.