01 · (15 pages)
The Jumper's Knee Blueprint
why "tendinitis" is the wrong word, and what actually rebuilds a tendon
HUMAN DYNAMIX · KNEE PROTOCOLS
The Jumper's Knee Protocol
The tendon is not torn. It needs the right load.
That ache under your kneecap after jumping or landing is patellar tendinopathy, not a tear. Rest alone rarely fixes it. This protocol follows the loading order the research supports: isometric, then strength, then heavy slow resistance, then a full return to jumping.
4files
36sessions
24exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
volleyball, basketball and football players, and anyone with pain at the bottom of the kneecap from jumping, landing or sprinting.
Educational content. Not medical advice. This program does not replace an in-person assessment.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (18 pages)
12-Week Program
four phases from pain-relieving isometric holds to full plyometric return-to-sport training
03
Tracker
log pain, sessions and jump volume, and know exactly when to progress
04
Quick Guide for your phone
the rules for the court, the track and the gym
A CLEAR PLAN
Understand. Train. Track.
the same traffic-light pain rule, plus the classic single-leg decline squat test used clinically to track tendon pain over time.
01
Understand
why "tendinitis" is the wrong word, and what actually rebuilds a tendon
02
Train
four phases from pain-relieving isometric holds to full plyometric return-to-sport training
03
Track
log pain, sessions and jump volume, and know exactly when to progress
Preview from the included English-language files.
TWELVE WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–3
Calm the tendon
Reduce pain with isometric holds, maintain capacity, and temporarily lower jump and sprint volume.
Weeks 4–6
Build capacity
Isotonic strength through comfortable ranges, and the first light landing mechanics.
Weeks 7–9
Heavy slow resistance
Heavy, slow loading to drive tendon adaptation, and the first real energy-storage work.
Weeks 10–12
Return to jumping
Progressive plyometrics and sport-specific jump and landing drills.
The schedule provides structure, not a recovery deadline. Your response determines when you progress.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log pain, sessions and jump volume, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
volleyball, basketball and football players, and anyone with pain at the bottom of the kneecap from jumping, landing or sprinting.
How does the program work?
the same traffic-light pain rule, plus the classic single-leg decline squat test used clinically to track tendon pain over time.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program does not replace an in-person assessment.
KEEP MOVING
Your next step starts with a plan.
The tendon is not torn. It needs the right load.
$24.95 complete system · one-time payment
Digital English-language guides