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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Plyometrics Are Landing-To-Takeoff
- Derek Garza defines plyometrics as movements that link a landing to an immediate takeoff using the stretch-shortening cycle.
- He stresses ground contact under ~0.3 seconds so tendons store and release elastic energy rather than muscles doing the work.
Four-Tier Framework For Plyos
- Derek Garza uses a four-tier system (light, medium, ping, deep) from Matt McInnes Watson to classify plyos by effort and contact time.
- He applies tiers to scale force, preactivation time, and range of motion in progressions.
Only Add Plyos After A Quiet Knee
- Do not introduce plyometrics until the knee is quiet and swelling is controlled, Derek Garza advises.
- Build foot/ankle strength, balance, trunk control, and light step impacts before adding plyometric contacts.