Saia Wood-Halafihi

Saia Wood-Halafihi Director & Co-Owner at Jump Lift Run
Making athletes faster & stronger daily
High Performance Coach Director & Co-Owner at Jump Lift Run. High Performance Coach.

Making athletes faster & stronger daily.

24/08/2026

Returning to reactive plyometrics

A double and single leg variation in our return to reactive plyometrics.

Why progress reactive plyometrics during rehab?

It’s important to progressively rebuild the knee’s ability to accept and rapidly reproduce force under increasing speed and intensity.

The goal is to restore reactive strength & stiffness, qualities needed for running, jumping and changing direction.

18/08/2026

Bringing this one back, still as relevant as ever!

A good rehab plan doesn’t finish after you play your first game, especially after a long term injury.

We approach a ‘return to play’ phase as our 2nd last rehab block.

Getting back on the pitch, playing minutes and progressing accordingly.

The last phase of a rehab plan becomes the weeks following an athletes first full game.

3-5 weeks.
Optimise performance.
Manage the new increase in game load.
Continue to work on specific KPI’s relevant to your injury.

In our opinion, the best way to minimise re-injury 👊🏽

14/08/2026

Pre lift shoulder prep

My rotator cuff & lats have been in bits the past few weeks, here’s some of the prep I’ve been doing before lifting.

1 - Banded External Rotation ISO
2 - Bicep Tendon Cable ISO
3 - Lat SA Cable Row ISO
4 - Cable Internal Rotation (from neutral)
5 - Bar Hang

Address

5/11 Guthrie Street
Perth, WA
6017

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