This week, we’ve been tracking the progress of injured basketball player Gaafar ElSouri on his road to recovery following career-threatening knee surgery.

Twelve months ago the Sudanese athlete found himself on the treatment table after tearing his anterior cruciate ligament (ACL). What followed were months and months of recovery to get back into peak condition.

Not only did the injury rob ElSouri of his favourite sport, he also had to deal with the mental battle of getting back to full fitness. Before his injury his basketball career saw him play all around the world, in Europe, Southeast Asia and Canada. Keen to get back on the court, he set about rebuilding his fitness with a set of tailor-made exercise routines he put together himself.

Today’s video shows examples of plyometric exercises, which are compound movements that aim to generate maximum force as quickly as possible. The exercises are beneficial for challenging fast-twitch muscle fibres, coordination, agility and strength and endurance. Exercises include single leg step ups – a unilateral leg exercise which aims to improve symmetry and balance. It also increases lower body strength and develops leg power. Front box jumps – this exercise develops explosive power by improving the reach of fast-twitch muscle fibres throughout the body. Double scissor jumps – a workout exercise used to enhance hamstring and hip strength, overall lower body strength to develop explosive power and body control. The video clip also includes jump squat med balls slams and split stance med ball throws. It’s a compound exercise used to enhance reaction speed and explosiveness along with power and agility.