Severs Week 6 - Landing And Bent leg calf raises

This week we begin to practice your jumping and landing skills while introducing a new bent leg calf raise. The sequence of your workout also changes.

Leave a review

You may have received an email from us about leaving a review. It would mean a lot if you could let us know your thoughts on the program in that email. They go a long way in ensuring that we continue to provide the best experience and support possible for those suffering with Osgood.If you haven't received an email, feel free to leave us a review using the button below
Leave a review

This week's activities

For week six we will be introducing the movement skill component of the program. Start these at an easy intensity and only increase very gradually. Pay close attention to the video demonstrations and instructions below.

Severs quick links:

Join the Facebook support group →

Read the Severs Knowledge base →

The daily routine is still to be done every day. It now contains:

  • Foam rolling, 10 rolls each position
  • The Crouching Three stretches, 30 seconds per position each leg
  • Glute activation routine, five reps each leg for each variation
  • Standing calf isometrics, just two sets of 45 seconds each leg
  • Bent leg calf isometrics, just two sets of 45 seconds each leg
  • Keep logging your pain levels before and after the days program

The workout is to be done three times per week, with at least 48 hours rest between each workout. It contains:

*Note the change to workout sequence*

  • Glute bridges, three sets. See workbook for reps
  • Bodyweight squats, three sets. See workbook for reps
  • Stride Outs, three sets. See workbook for distances
  • High Hip Skips, three sets. See workbook for distances
  • Postage stamp jumps. See workbook for sets and reps
  • Standing or bent leg calf raises, three sets. See workbook for reps (these will alternate each workout)

Remember to keep logging your pain levels before and after the days program.

Don’t panic if you have the occasional moment of soreness, that is totally normal. If your pain stays elevated for more than a day, it might be worth revisiting your acute to chronic workload ratio to see if your training load has jumped up suddenly.

Also, we would appreciate it if you left a program review on our website, you can do that by pressing the link below. These reviews go a long way to helping us continue our mission helping athletes around the world treat their Osgood Schlatters and Severs Disease.

You can leave a review here →

Ninja Landing

Week 6, getting close to completing the program!

Great movement skill is a key foundational quality so many junior athletes lack. Fundamentals such as running and skipping (which you have already started) along with jumping and efficient cutting mechanics are poorly taught to today's children that spends less time in free play than any before.

For week six we will be introducing our favourite jumping drill to help you jump and land like a ninja. With only two weeks to go, your heels should be feeling consistently much better, potentially even 0/10

Jumping And Landing


‍

Every athlete wants to learn to jump as high as possible but before you can fly you need to be able to land properly. Soft, stable landings are a crucial part of deloading the heels and reducing the grounding reaction force loading of sport.

A soft, glute dominant landing pattern will take advantage of your newly activated glutes, helping redistribute ground reaction forces away from the heels and spreading them evenly through the lower body.

A good landing should look very similar to the squat pattern you have been practicing. Be sure to land with the midfoot hitting the ground first, then stick the landing with the entire foot. You should finish in a stacked, stable and glutey shape.

Start small with tiny little jumps over an imaginary postage stamp on the ground, if you feel confident, gradually jump higher each workout to test your skill and control.

Bent leg calf raises

Just like how there are two variations of calf isometric holds, there are also two variations of calf raises through motion. Starting from this week you will alternate the version of calf raise you do in each workout. Rotating between straight legged and bent legged raises.

Watch the video for James’ demonstration on how to perform a bent leg calf raise.

‍

That’s it for Week 6

You’re nearly there!

Only one more week to go. Hopefully, by now your heels are feeling great and you may even notice you are moving better. See you next week for the final week of the program.

Severs quick links:

Join the Facebook support group →

Read the Severs Knowledge base →

Review the program

We would love to here what you think!

Program reviews are so helpful for our small business allowing us to reach more parents and improve the program as we aim to reach more young athletes struggling with Osgood and Sever's. If you had a second, you can leave a review for the program by pressing the link below.

You can leave a review here →

Return To Performance Program

As you approach the final stages of your recovery, it's time to start thinking beyond just healing and basic function. The Return To Performance Program is designed specifically for athletes who want to not only recover from Sever's but return to sport better than before.

While completing your rehabilitation is essential, many athletes find themselves behind their peers after weeks of modified training or rest. The Performance Program addresses this gap by:

  • Rebuilding lost strength, power and explosiveness faster than traditional return-to-sport approaches
  • Focusing on sport-specific movement patterns that directly enhance your athletic performance
  • Developing proper mechanics that reduce future injury risk while improving efficiency
  • Accelerating your return to competition with confidence and improved capabilities

What makes this program different?

Unlike general rehabilitation which focuses primarily on pain reduction and basic function, the Performance Program targets athletic development specifically. Our athletes consistently report not just returning to their previous level but exceeding it - running faster, jumping higher, and moving more efficiently than before their injury.

The program builds upon your rehabilitation foundation with:

  • Progressive plyometric training that safely builds explosive power
  • Speed and agility drills customized for your sport's demands
  • Advanced strength training targeted at athletic performance
  • Movement pattern correction that enhances efficiency and reduces injury risk

As you complete Week 6 & 7, you'll have the option to transition directly into the Performance Program. Use code PERFORMANCE for 30% off when you purchase. The program can be completed in just a few minutes per day, it includes lifetime access to all materials, exercise library, drills and workouts, and can be started immediately after completing your rehabilitation.

Ready to not just recover, but return better than ever? Start the Return to Performance Program →

Leave a review

You may have received an email from us about leaving a review. It would mean a lot if you could let us know your thoughts on the program in that email. They go a long way in ensuring that we continue to provide the best experience and support possible for those suffering with Osgood.If you haven't received an email, feel free to leave us a review using the button below
Leave a review