Plyometric workout as a last stage before going back to volleyball

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    Plyometric workout as a last stage before going back to volleyball

    Hi everyone, I'm here with some confusion and asking for some tips. I'm trying to go back to volleyball after four (!) years of absence. At first it was simply because I was studying in a different city and then because my knee started to feel..odd. Last year I finally got it checked and came out, for different reasons and general bad luck, I pretty much had no more cartilage between the rotula and the tibia, and the bones had started to scratch on each other. That said, I'm still young (24), so I started a program given to me by the ortopedic, based mostly on reinforcing the muscles to ease the friction between bones and allowing new cartilage to form. I am definitely better, but in this last part of the program it says to "start back athletic movement", and the physiotherapist that's following me, said to start some plyometric exercise. Problem is, I don't actually know what to do. The only exercises I now are quite impossible to do at home, and unfortunately, that's were I'm stuck. Does anyone knows something doable? Looking around I saw a lot of wild stuff, and I still don't really want to test my knee that bad (jumping squat is a nono, because it's difficult to control the position and posture so that I don't do damage-things like the knee should never ever go beyond the tip of the toes and the spine should maintain the natural curve-, for example)
    Anyone who can help? Thanks a lot

    #2
    Instead of doing jump squats, you could perhaps go fast on squats, on the going up part, as if you would like to jump, but without jumping...
    so just end on the balls of your feet...
    I don't know if this makes sense...

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      #3
      It does! Thank you for your advice!

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        #4
        Hello, I really don't know how to help you, but I might need YOUR help... I too have some pain in the outer part of the knee (think it's called lateral) which worsens when I go down the stairs (not up) or when I'm dead hanging my leg... Did you have any of these symptoms? Do you know what it might be? Thanks in advance

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