04/22/2026
The run/walk progression has been a staple of ACL rehab for decades. Here's why I no longer use it for field sport athletes โ and what I do instead. ๐
Field sport athletes don't jog back to sport. They accelerate, decelerate, and change direction. So why are we rehabbing them with a protocol that does none of those things?
Enter the 10x10.
10m acceleration + 15m deceleration. Turn at the cone. Repeat back the other way. 100m = 1 set.
Here's why it works:
โ Every step is a different posture and shape โ from horizontal acceleration drive to upright max velocity
โ Every step produces different ground reaction forces
โ Deceleration exposure is built into every single rep
โ 4 days on, 1 day off โ higher frequency, lower volume per session than traditional run/walk
We start at 4 sets at 55โ65% effort and progress to 7โ8 sets at 80โ85% over 6 weeks โ leading directly into our return to sprint program.
The goal isn't just to get athletes running again. It's to prepare them for how they actually play.
Credit to for his work on acceleration mechanics and sprint coaching that has heavily influenced how we think about this protocol. If you aren't following him and aren't familiar with his work, go do that now.
Save this one.
Your ACL athletes will thank you.
