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Month 9+
Late Stage
For those who have been through the full process, late or end-stage is where things start to feel normal again - you are back training, the knee feels like you could play tomorrow and confidence is sky high. For some others, you feel like things just aren't right; you hear how you should feel but no matter what, you are apprehensive to load, haven't jumped or run enough and overall feel a shell of your former self, fortunately, no matter where you are at, this is a window where you can have a big impact by getting the right work in.
Late stage rehab is about rebuilding for those who haven't yet, or fine tuning for those that have, all the qualities that will get you back fitter, faster, stronger and more powerful than ever. It's about making sure the habits that help protect you persist for the years to come, and making sure your re-integration into training and finally return to play and performance is as smooth as possible.
Goals For This Stage
Completion of full contact open sport training
Long-term injury risk management and athletic development strategies implemented
Absolute confidence in injured area to handle the demands of the sport
Return to sport performance!!
Ready To Progress When...
Completion of full training progressions including contact and full training
Pass all relevant performance, functional and psychological tests and screenings
Final surgical and physio clearance to return to full training and finally full sport performance
Watch Out For
Being too eager to return and ignoring advice/clearance from surgeon/physio
Avoiding / skipping strength/power work once back training
Not following a graded return to train and play progression plan
Setting unrealistic expectation around performance or allowing others to dictate your return terms (when and at what level)
Don't Listen To Us....
Listen To The Ones That Have Gone Through It
Gus Solomon
From surgery to stronger than before.
Gus tore his ACL mid-season and came to HPC with one goal — get back on the field. Ten months into his rehab, he hasn't just returned to play. He's increased his vertical leap by 15% on his non-injured leg, putting him in better physical condition than before the injury. That's what a structured, long-term program looks like.
Abby Beeche
Back on the court where she belongs.
Abby tore her ACL mid-competition and needed more than a standard recovery plan. As an NBL1 player, her return-to-sport demands are high — and the program at HPC has been built around meeting every one of them. She's been with us ever since.
Keira Young
Eight knee injuries. Still chasing the stage.
Keira had been through her knee eight times — a combination of ACL and MCL injuries that would have ended most careers. When she arrived at HPC, the goal wasn't simply to recover. It was to build enough resilience and confidence to pursue a professional dancing career. She's well on her way.
Basketball Player
JACOB RIGONI
"The team at HPC played a huge role in helping me recover from my ACL injury and return to the court a better player. They created a structured, progressive rehab program that ensured I was ready for each stage of my recovery while continuing to challenge me along the way. All throughout the rehab I had complete confidence in the process that was outlined, and the positive environment and encouragement from Gerard, Josh, and the other athletes made what can be a tough journey much more enjoyable."
AFL Player
WILL VERRALL
"The team at HPC have been excellent handling my ACL recovery. The finer detail and instruction put into my program has helped me build extreme confidence in my body & athletic potential."
AFL Player
JACKSON ELMES
"HPC has taught me how to rehabilitate like an athlete. The program evolves as I progress, keeping each phase engaging. Josh’s coaching has helped refine my technique and introduced me to exercises Ive never done. After my ACL injury, I would have been lost without HPC; it has made the recovery journey super enjoyable!"
AFL Player
AVA WALTER
"My ACL rehab at HPC kept me motivated whilst being in a positive environment. The genuine care and support I received is what kept me going. I am now back playing footy thanks to the ongoing help from the HPC team."
AFL Player
TYLER WARREN
"HPC gave me the guidance and support I needed to get through the toughest injury of my football career. Without their expertise, I would have felt lost throughout the rehab process. Their support gave me the confidence to trust my body again, and I returned to football in the best shape of my career. I couldn’t recommend HPC highly enough to anyone looking to recover properly and get back to performing at their best."
Netball Player
GEORGIA LOY
"Josh and G played a massive role in helping me recover from my ACL injury. Having the great support of HPC kept me motivated throughout every stage of my recovery. Josh's coaching taught me the importance of strength training, as well as the value of consistently showing up and putting in the work. Working with Josh and G gave me the confidence to return to netball with a completely new mindset, knowing that I am now stronger than I was before my injury. They continue to help me be the strongest athlete I can be."
The Coaching Team
Meet our dedicated coaches at HPC, each specialising in personalised training programs tailored to your goals. From optimising speed and power to enhancing strength and conditioning, our coaches deliver individualised sessions designed to maximise your athletic performance.
Head Coach
Josh Molenaar
With specialisations in sports injury rehabilitation and experience from grassroots to elite sport, Josh is passionate about getting you performing at your peak, regardless of where you’re at.
Director/Performance Coach
Gerard Dutton
With experience in elite, semi elite and the education systems throughout Adelaide, Gerard has a keen interest in speed, power and agility training.
Athletic Development Coach
Kane Viska
With experience across collegiate and elite football organisations and a keen interest in speed development, Kane is passionate about helping you unlock your athletic potential, no matter your starting point.
Head of Football Performance
Tarquin Brown
With over 10 years of SANFL experience as a player and coach, Tarquin brings AFL Level 3 credentials and a specialist focus on long-term player development and football-specific conditioning.