Return to Performance - program hub

Everything you need to complete the program is outlined on this website. This page is your home base for everything you need to complete the program. We recommend bookmarking this page for easy access in the future.

Program essential quick links

In this section you will find key links to begin your program.
Make sure to download the workbook before diving into the program content.

Download the workbook →

An essential part of the program is the daily and weekly workbook to help you through the process. We recommend printing it out and filling in each day's training as you go through the program, monitoring your progress and staying consistent. You can download the workbook by pressing the button below.

Getting Started page →

Your program home-base. This page has all the essential info you need to kick the program off smoothly and get a great result. It is essential that you take your time on this page and work through the information.

Exercise library →

Your program home-base. This page has all the essential info you need to kick the program off smoothly and get a great result. It is essential that you take your time on this page and work through the information.

Training weeks

In this section you will find all the links to get started on the program and succeed.
Osgood Treatment program week images

Getting Started

Essential information to get started with before starting the program
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Getting Started
Osgood Treatment program week images

Week 1 - Assessment

Before beginning your training it’s good to first perform a baseline test to understand what your current technique looks like for a deeper understanding of your natural tendencies.
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Week 1 - Assessment
Osgood Treatment program week images

Week 2 - Running Light

This weeks training emphasis is on learning to run and landing light, working through the mid-foot.
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Week 2 - Running Light
Osgood Treatment program week images

Week 3 - Effortless effort

Running light, and now running easy, learning ways to use less effort in your running and movement.
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Week 3 - Effortless effort
Osgood Treatment program week images

Week 4 - Speed in curves

It's time to get out of the lane and learn how to run around bends, taking your new efficient running and building your change of direction ability.
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Week 4 - Speed in curves
Osgood Treatment program week images

Week 5 - Bounce

A big key to this is learning to be more elastic and reactive off the ground through your calf and achilles.
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Week 5 - Bounce
Osgood Treatment program week images

Week 6 - Quickness

Foot speed, or cadence is sometimes confused for agility, and while they are not the same thing, foot speed is still an important skill for explosive speed
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Week 6 - Quickness
Osgood Treatment program week images

Week 7 - First step power

The first step in a sprint or change of direction is crucial in sports. Learn how to get organised early in chaotic situations will give you a tremendous advantage on the court or field.
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Week 7 - First step power
Osgood Treatment program week images

Week 8 - Change of direction

Cutting and decelerating this week, as we build the intensity of your change of direction work
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Week 8 - Change of direction
Osgood Treatment program week images

Week 9 - Forever program

The final week of the plan, time to retest your running technique to see how much you have improved. We also introduce a sports psychology trick crucial for high speed
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Week 9 - Forever program

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We would love it if you could leave us a program review for how you went. These reviews go a long way to helping us continue our mission helping athletes around the world treat their Osgood Schlatters.

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Training Programs for Osgood, Severs and stubborn Adult Osgood Cases

Struggling with Osgood or Severs? Growing pains don’t have to keep you out of the activities you love. Beat your pain and get back to sport rapidly in just minutes per day with your proven training programs.

Osgood Schlatter Disease

A seven week training plan to manage growing pain in the knees.
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Sever's Disease

Rapidly relieve growing pains in the heels caused by Severs
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Adult Osgood Program

Over 18 and still struggling with Osgood? This program is for you!
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Return to Performance

A progression program designed to build your speed and fitness fast!
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