Concussion Recovery Protocol

Return to Operations

Week 6: Sport-Specific Preparation

Days 36-42
Phase 3 of 4

Current Phase

Phase 3: Non-Contact Training Drills (Continued)

Increased resistance training, extended cardio, sport-specific drills, preparing for contact activities

Week 6 Overview

Focus

Sport-specific drills, increased load

Physical RPE

6-8 (Vigorous)

Running Target

20-25 min continuous

New Elements

Higher intensity sprints, complex agility

"This week bridges training and sport. Intensity increases significantly—your brain must prove it can handle near-game conditions."

DAY 36Monday

Strength + Power

Morning Symptom Assessment

Confirm Week 5 criteria met. Intensity increases significantly this week.

Warm-up (12 min)

Jog: 5 min
High knees: 25
Butt kicks: 25
A-skips: 15 each
Leg swings: 12 each
Lateral shuffles: 15 yd × 2
BW squats: 15
Push-ups: 10
Jump squats: 5

Strength Training

A1)Goblet Squat

4 × 10

Weight: Moderate DB (20-35 lbs)
Tempo: 2-1-1
Rest: 60 sec

Increase weight from Week 5 if form is solid.

A2)DB Bench Press or Floor Press

4 × 10

Weight: Moderate DBs
Rest: 60 sec

B1)DB Romanian Deadlift

3 × 10

Weight: Moderate DBs
Focus: Hip hinge, hamstring stretch

B2)DB Row

3 × 10 each

Weight: Moderate DB
Rest: 60 sec

C)Power Circuit

3 rounds

Box jump or squat jump × 6
Medicine ball slam × 8
Push-up with clap (or explosive) × 6
Rest: 60 sec

First explosive/power work. Start conservative. Stop if any head symptoms.

D)Core

2 rounds

Dead bug × 12 each
Plank × 45 sec
Side plank × 30 sec each
Russian twist × 20 total
Rest: 30 sec

Cardio Finisher

Easy Run

10 MIN

Recovery pace, RPE 4-5

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern

Evening: Body Scan (10 min)

Notice how body responds to increased intensity

Cool-down

Walk: 3 min
Full body stretch: 12 min
Foam rolling: 5 min

DAY 37Tuesday

Sport-Specific

Morning Symptom Assessment

How did yesterday's power work feel? Any symptoms from explosive movements?

Warm-up (12 min)

Jog: 5 min progressive
High knees: 30
Butt kicks: 30
A-skips: 15 each
Lateral shuffles: 20 yd × 2
Carioca: 20 yd × 2
Build-up sprints: 3 × 20 yd (60-70%)

Running

A)Continuous Run

20 MIN

Pace: Moderate, RPE 5-6
HR: 70-75% max
Goal: Complete 20 min continuous

Agility & Speed

B)Agility Circuit

15 MIN

4 rounds: T-drill × 2 (80% speed)
Pro agility × 2 (80%)
L-drill × 2
Reactive shuffles (partner cue or random): 6 reps
Rest: 45 sec between rounds

C)Sprint Work

10 MIN

40-yd sprints: 4 reps (80-85% effort)
Flying 20s: 4 reps (build then hold speed)
Rest: Walk back + 30 sec

Highest intensity sprinting yet. Stay controlled—not all-out max effort.

Sport-Specific Skills (Optional)

If applicable to your sport, add 10-15 min of non-contact skill work: ball handling, shooting, catching, etc. NO CONTACT.

Mindfulness Protocol

Morning: Breath Awareness (10 min)

Natural breathing observation

Evening: Progressive Relaxation (12 min)

Tense-release with body scan

Cool-down

Easy walk: 5 min
Lower body stretch: 10 min
Hip mobility: 5 min

DAY 38Wednesday

Strength Training

Morning Symptom Assessment

Any symptoms from yesterday's speed work?

Warm-up (10 min)

Jog: 4 min
Cat-cow: 10
World's greatest stretch: 5 each
Leg swings: 12 each
Arm circles: 10 each
BW squats: 10
Push-ups: 8

Strength Training

A1)DB Split Squat

3 × 10 each

Weight: Moderate DBs
Tempo: Controlled
Rest: 60 sec

A2)DB Incline Press

3 × 10

Weight: Moderate DBs
Rest: 60 sec

B1)DB Stiff-Leg Deadlift

3 × 10

Weight: Moderate DBs
Focus: Hamstring stretch

B2)DB Shoulder Press

3 × 10

Weight: Light-moderate DBs
Rest: 60 sec

C)Accessory Circuit

2 rounds

Lateral lunge × 8 each
Face pulls (band) × 15
Glute bridge march × 10 each
Farmers carry × 40 yd
Rest: 45 sec

D)Core

2 rounds

Pallof press × 10 each
Dead bug × 12 each
Plank × 45 sec
Bird-dog × 10 each
Rest: 30 sec

Cardio Finisher

Easy Run

10-12 MIN

Recovery pace, RPE 4

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern

Evening: Body Scan (10 min)

Notice fatigue, soreness patterns

Cool-down

Walk: 3 min
Full body stretch: 12 min
Foam rolling: 5 min

DAY 39Thursday

Active Recovery

Morning Symptom Assessment

Mid-week recovery. How is body handling increased intensity?

Main Work

A)Easy Run or Walk

30-35 MIN

Option 1: 35 min walk
Option 2: 20 min easy jog, 15 min walk
RPE 3-4 max
Nature setting preferred

B)Yoga/Mobility Flow

20 MIN

Sun salutation A × 3
Down dog: 45s
Pigeon: 60s each
Low lunge: 45s each
Warrior I/II
Half splits: 45s each
Seated twist: 45s each
Corpse pose: 3 min

C)Light Movement

5 MIN

Dead bug: 8 each
Bird-dog: 8 each
Glute bridge: 12

Mindfulness Protocol

Extended Morning Practice (15 min)

5 min box breathing
5 min loving-kindness
5 min open awareness

Evening: Extended Body Scan (12 min)

Focus on recovery and preparation for Friday

Evening Protocol

Epsom salt bath recommended
Quality sleep priority
Early bedtime

DAY 40Friday

Combined Intensity

Morning Symptom Assessment

Post-recovery. Ready for week's most challenging session?

Warm-up (12 min)

Jog: 5 min progressive
High knees: 30
Butt kicks: 30
A-skips: 15 each
Lateral shuffles: 20 yd × 2
Carioca: 20 yd × 2
Build-up sprints: 3 × 30 yd

Strength Circuit (15 min)

3 rounds: Goblet squat × 10
Push-up × 12
DB Row × 8 each
Reverse lunge × 8 each
Plank × 30 sec
Rest: 60 sec between rounds

Cardio

A)Continuous Run

22-25 MIN

Pace: Moderate, RPE 6
HR: 75-80% max
Goal: Build toward 25 min continuous

Longest continuous run of the protocol. Push toward goal but listen to body.

Agility & Speed

B)High-Intensity Agility

12 MIN

3 rounds: T-drill × 2 (85-90%)
Pro agility × 2 (85-90%)
Reactive change of direction × 6
Rest: 60 sec

C)Sprint Work

10 MIN

40-yd sprints: 4 reps (85-90%)
20-yd sprints: 4 reps (90%)
Rest: Walk back + 45 sec

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern
Prepare mentally for challenging session

Evening: Progressive Relaxation (12 min)

Full recovery focus

Cool-down

Easy walk: 5 min
Comprehensive stretch: 15 min
Foam rolling: 8 min

DAY 41Saturday

Active Recovery

Morning Symptom Assessment

Recovery focus before assessment tomorrow. How do you feel after yesterday's intensity?

Main Work

A)Extended Walk/Easy Jog

40 MIN

Option 1: 40 min walk
Option 2: 25 min easy jog, 15 min walk
Nature setting
RPE 3 max

B)Comprehensive Mobility

25 MIN

Feet/Ankles: Full routine
Hips: 90/90, pigeon, hip flexor, frog, adductor stretch
Spine: Cat-cow, thread needle, thoracic rotation, prone press-up
Upper: Wall slides, pec stretch, lat stretch, shoulder circles

C)Light Core

5 MIN

Dead bug: 10 each
Bird-dog: 10 each
Glute bridge: 15

Mindfulness Protocol

Extended Morning Practice (15 min)

5 min box breathing
5 min open awareness
5 min set intentions for Week 7

Evening: Gratitude + Reflection

Journal Week 6 accomplishments
Reflect on intensity progression
Body scan

Evening Protocol

Light social activity okay
Extended sleep: 9+ hours
Meal prep for Week 7

DAY 42Sunday

Rest & Assessment

Week 6 Complete: Pre-Contact Assessment

◆ Morning Assessment

Complete full symptom assessment
Compare: Day 42 vs Day 35 vs Day 1

Progression criteria for Week 7:
• Completed 20-25 min continuous running
• Tolerated high-intensity agility (85-90%)
• No symptom flares during explosive movements
• Stable symptom scores throughout week

CRITICAL: Before Week 7 contact activities, consider medical clearance

If NOT meeting criteria: Repeat Week 6

◆ Physical Activity (Optional)

Light walking: 20-30 min
Gentle stretching: 15 min
No structured training

◆ Week 6 Reflection Questions

How did high-intensity work feel?
Any symptoms during sprints or agility?
Longest continuous run achieved?
Are you ready for contact activities?

◆ Week 7 Preview: Phase 4 Begins

• Phase 4: Full-Contact Practice
• Introduction of contact drills (with clearance)
• Full-intensity training
• Sport-specific practice integration
• Final preparation for return to play

Medical clearance recommended before contact activities

◆ Week 6 Complete ◆

Sport-specific preparation complete. Proceed to Week 7: Contact Integration (with medical clearance).

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