Concussion Recovery Protocol

Return to Operations

Week 7: Contact Integration

Days 43-49
Phase 4 of 4

New Phase PHASE 4

Phase 4: Full-Contact Practice

Controlled contact introduction, full-intensity training, practice integration

⚠ MEDICAL CLEARANCE REQUIRED

Before beginning Week 7 contact activities:
• Obtain written medical clearance from healthcare provider
• Complete baseline neurocognitive testing if required
• Confirm all Week 6 progression criteria were met
• If contact sports aren't applicable, continue non-contact training at Week 6 intensity

STOP IMMEDIATELY and seek medical attention if any symptoms return during contact activities.

Week 7 Overview

Focus

Controlled contact, full practice

Physical RPE

7-9 (Vigorous-Max)

Running

25-30 min continuous

New Elements

Contact drills, full practice

"You've proven your brain can handle progressive stress. Now we test it under game-like conditions—controlled, monitored, and reversible."

DAY 43Monday

Full Strength

Morning Symptom Assessment

Confirm Week 6 criteria met and medical clearance obtained. Full-intensity training begins.

Warm-up (12 min)

Jog: 5 min
Dynamic stretches
High knees: 30
Butt kicks: 30
A-skips: 15 each
Lateral shuffles: 20 yd × 2
BW squats: 15
Push-ups: 10
Jump squats: 8

Strength Training (Full Intensity)

A1)Goblet Squat or Barbell Squat

4 × 8-10

Weight: Challenging but controlled
RPE: 7-8
Rest: 90 sec

A2)DB or Barbell Bench Press

4 × 8-10

Weight: Challenging
Rest: 90 sec

B1)Romanian Deadlift

3 × 10

Weight: Moderate-heavy
Focus: Hip hinge pattern

B2)Bent-Over Row

3 × 10

Weight: Moderate-heavy
Rest: 60 sec

C)Power Circuit

3 rounds

Box jump × 6
Medicine ball slam × 8
Explosive push-up × 6
Kettlebell swing × 10
Rest: 60 sec

D)Core

2 rounds

Pallof press × 10 each
Dead bug × 12 each
Plank × 60 sec
Russian twist × 20
Rest: 30 sec

Cardio

Run

12 MIN

Moderate pace, RPE 5-6
Recovery after strength

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern
Mental preparation for intense week

Evening: Body Scan (10 min)

Notice response to full-intensity training

Cool-down

Walk: 5 min
Full body stretch: 12 min
Foam rolling: 8 min

DAY 44Tuesday

Contact Introduction

Morning Symptom Assessment

CRITICAL: Any symptoms from yesterday? If yes, DO NOT proceed with contact. Return to Week 6.

Warm-up (15 min)

Jog: 5 min
Full dynamic routine
Agility drills: 5 min
Build-up sprints: 4 × 30 yd (75-90%)

Running

A)Continuous Run

25 MIN

Pace: Moderate-hard, RPE 6-7
HR: 75-80% max

Contact Introduction

B)Light Contact Drills

15-20 MIN

Start with controlled partner drills:
• Shoulder bumps (50% intensity): 10 reps each side
• Controlled collision practice: 10 reps
• Sport-specific contact scenarios (light): 5-10 min
• Tackling/blocking practice (controlled): 5-10 reps

Progress only if symptom-free after each drill set.

FIRST CONTACT SINCE INJURY. Start extremely light. Partner must be informed and cooperative. Stop immediately if ANY symptoms.

Agility & Speed

C)Full-Speed Agility

10 MIN

T-drill: 4 reps (90-95%)
Pro agility: 4 reps (90-95%)
Reactive drills: 6 reps
Rest: 45 sec

Mindfulness Protocol

Pre-Contact: Mental Preparation (5 min)

Visualize successful contact
Relaxed but alert state
Trust your preparation

Post-Contact: Self-Assessment

Sit quietly for 5 min
Notice any symptoms
Be honest with yourself

Evening: Extended Body Scan (12 min)

Detailed assessment post-contact

Cool-down

Easy walk: 5 min
Full stretch: 15 min
Extra recovery focus

DAY 45Wednesday

Strength + Skills

Morning Symptom Assessment

CRITICAL 24-hour post-contact check. Any delayed symptoms? If yes, stop contact and consult medical provider.

Warm-up (10 min)

Jog: 4 min
Dynamic stretches
Movement prep

Strength Training

A1)Split Squat or Lunge

3 × 10 each

Weight: Moderate-heavy
Rest: 60 sec

A2)Overhead Press

3 × 10

Weight: Moderate
Rest: 60 sec

B1)Hip Hinge (Deadlift variation)

3 × 10

Weight: Moderate-heavy

B2)Pull-up or Lat Pulldown

3 × 8-10

Rest: 60 sec

C)Accessory + Core

2 rounds

Lateral lunge × 8 each
Face pulls × 15
Dead bug × 12 each
Plank × 45 sec
Rest: 30 sec

Sport-Specific Skills (Non-Contact)

Skill Work

15-20 MIN

Sport-specific drills without contact
Full speed, game-like movements
Reaction and decision-making drills

Cardio

Easy Run

12 MIN

Recovery pace, RPE 4-5

Mindfulness Protocol

Morning: Box Breathing (8 min)

Standard practice

Evening: Body Scan (10 min)

Continue monitoring post-contact

Cool-down

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

DAY 46Thursday

Active Recovery

Morning Symptom Assessment

48-hour post-contact check. How are you feeling? Any delayed symptoms?

Main Work

A)Easy Run or Walk

30-40 MIN

Easy pace, RPE 3-4
Nature setting preferred
Mental recovery focus

B)Yoga/Mobility Flow

25 MIN

Extended mobility session
Focus on recovery
Gentle, restorative poses

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 visualization of successful return

Evening: Extended Body Scan (15 min)

Detailed recovery assessment

Evening Protocol

Epsom salt bath recommended
Quality sleep priority
Prepare mentally for Friday

DAY 47Friday

Full Practice

Morning Symptom Assessment

Green light for full practice if: No symptoms since Tuesday contact, full recovery confirmed, feeling ready.

Warm-up (15 min)

Team warm-up or individual: Jog 5 min
Full dynamic routine
Agility drills
Build-up sprints

Full Practice Integration

Team Practice or Simulated Practice

60-90 MIN

If team sport: Full practice with team, including contact
If individual: Full-intensity training session simulating competition

Include:
• Full-speed drills
• Contact situations (team sports)
• Game-like scenarios
• Conditioning segments

Monitor throughout. Report any symptoms immediately.

First full practice. This is the final test before return to competition. Take it seriously but trust your preparation.

Mindfulness Protocol

Pre-Practice: Visualization (5 min)

See yourself performing well
Confident, controlled, capable

Post-Practice: Assessment + Body Scan

Honest self-assessment
Notice any symptoms
Extended body scan (15 min)

Cool-down

Team cool-down or individual: Easy movement 5 min
Full stretch 15 min
Recovery focus

DAY 48Saturday

Recovery

Morning Symptom Assessment

24-hour post-full-practice check. This is critical. Any symptoms?

Main Work

A)Light Activity

30-40 MIN

Easy walk or very light jog
RPE 2-3 max
Recovery focus

B)Comprehensive Mobility

25 MIN

Full mobility routine
Focus on areas stressed during practice

Mindfulness Protocol

Extended Morning Practice (15 min)

5 min box breathing
5 min gratitude reflection
5 min intentions for Week 8

Evening: Gratitude + Reflection

Journal Week 7 accomplishments
Reflect on contact integration
Body scan

Evening Protocol

Light social activity okay
Extended sleep: 9+ hours
Prepare for final week

DAY 49Sunday

Rest & Assessment

Week 7 Complete: Final Assessment Before Clearance

◆ Comprehensive Assessment

Complete full symptom assessment
Compare: Day 49 vs Day 1 (should be minimal/no symptoms)

Clearance criteria for Week 8 (Return to Play):
• Completed full practice without symptom increase
• No symptoms 48+ hours post-contact
• All baseline cognitive tests passed (if applicable)
• Medical clearance confirmed
• Feeling confident and ready

If ANY criteria not met: Repeat Week 7 or consult medical provider

◆ Physical Activity

Light walking: 20-30 min
Gentle stretching: 15 min
Rest and prepare

◆ Week 7 Reflection Questions

How did contact feel?
Any symptoms during or after practice?
Do you feel ready for competition?
Any hesitation or concerns?

◆ Week 8 Preview: Return to Operations

• Full return to sport/activity
• Competition/game participation
• Unrestricted training
• Ongoing monitoring
• Maintenance protocols

◆ Week 7 Complete ◆

Contact integration successful. Final week: Return to Operations.