Before I care about hop clusters and reactive cutting, I want this base:
• Symmetrical gait, stair mechanics, and basic squat/hinge/lunge patterns.
• Clean single-leg stance and single-leg squat without valgus collapse, trunk drift, or unloading.
• Tolerance to repeated training week to week with no flare-up.
• Running mechanics restored before aggressive COD and jump volume.
• For ACL, strong emphasis on quadriceps restoration, because quad deficits remain one of the major late-stage problems after ACLR and strongly influence movement quality.