Return to Play
Come back from injury stronger than you left
An eight-week return-to-play block built around your injury history. Rebuild strength, restore power, reintroduce speed and contact in the right order. Read through by a coach before it's sent.
What return-to-play has to solve
- Rebuild the base, then layer speed. Strength and tissue tolerance come first. Sprinting, change of direction and contact go back in after — in that order.
- Respect the injury. Movements that don't suit your history come out and get replaced with ones that hit the same quality safely.
- Stage the loading. Volume and intensity are wave-loaded across eight weeks — no aggressive jumps.
- Get you back to the pitch, not just the gym. The endpoint is match-ready: repeat efforts, contact tolerance, the demands of your position.
What's in the program
- Exercise selection filtered around your injury.
- Conservative early loading, staged across eight weeks.
- Strength benchmarks that gate the return of sprinting and change of direction.
- Plyometric, acceleration and contact tolerance work brought back in the right order.
- Position-specific finishing block so you return match-ready, not just cleared.
Who it's for
Rugby players who've been cleared to train after injury and want a structured S&C block that respects their history and gets them back to match-ready. Under-18s are supported with a guardian consent step.
Common questions
Is this a replacement for a physio?
No. The program starts once a physio or medical professional has cleared you to train. From there it rebuilds strength, power, running and contact tolerance in a way that respects your specific injury. It doesn't diagnose, treat or clear injuries.
How does the program handle my injury?
The Player Profile asks about your injury history and current restrictions. Those answers change which exercises are in the program — contraindicated movements come out and get replaced with alternatives that hit the same quality. Then Oskar reads the program before it's sent.
What injuries does this suit?
The usual rugby list: hamstring, groin, knee (ACL/MCL), ankle, shoulder, AC joint, low back, concussion return-to-train phases. Again — this is the S&C block that runs alongside or after rehab. Not the rehab itself.
How is loading progressed?
Conservatively at the start, then wave-loaded across the eight weeks. Volume and intensity are staged so tissue tolerance is rebuilt before high-force and high-speed work is layered back in. Sprinting and change of direction are gated behind strength benchmarks.
Can I run this alongside my physio's plan?
Yes — that's the point. Share the program with your physio and if they flag anything specific before delivery, Oskar will adjust it.
Get your return-to-play program
$54, one-time. Written for your position and injury history. Delivered within 48 hours.
Start your assessment