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i have actually healed amazingly well from this! im probalby around 90% now, my lifts are all either equal/above previous and im back in full training now, will be playing my first game on the 5th of january!

did ALOT of physio, still am...mobilistion stuff while there, then exercises including

resistance band plantar/dorsiflexion eversion inversion
calf raises - 1000 a day
wobble board -- 2 leg round world, 2 leg balance, 1 leg around, 1 leg balance
1 leg standnign stuff eyes closed etc
hopping exercises (1234, lateral hops, back/forward etc)
trampette stuff (squats/bounces etcetc

been full squatting/deadlifting etcetc for a few weeks probably a month now
lots of jogging..interval joggin at first then now onto 30minute runs etc, going to start introducing some sprints now
really have to thank for the physio a lot cos i very much doubted playing basketball again this season, nevermind only missing less than 20 games/3/4 months!!
 

  Awesome.

Welcome! but man...gcse pe....lol

thanks, guess best i can do is just follow instructions and hope for the best at the moment.

thanks guys its just so frustrating having nothing to do than the basic rest, eat well, elevation!

Thanks for the replies guys...

To answer the questions you asked....

How fatigued i feel depeneds on the session, if its just shooting ill be fine to do more, if were doing full court fast break stuff then im going to be pretty wiped out.

Nutritionally - no ive never done the protein shake in practice, but can always start doing the gatorade stuff, i think the shake would probably make me sick haha

Deadlifts - These are my fav exercise, im built for them much more than squats (long arms, short torso), usually i dont get too much lowerback soreness from them.

Powercleans - i agree, wont be including them on second thoughts.

Unilateral - the reason i included these on the light day was more towards prehab than strength building, i read somewhere they are good for ankle strength etc

Oh yeah, one more thing i wanted to include was prehab stuff, core ankle and shoulder, but this isnt really stressing so i think i can throw it in anywhere as long as i dont hit the abs to hard.

And at the moment Basketball > Strength

Oh yeah, i will have one rest day, either saturday OR sunday...depending on when the game is.

So i think ill go with a mixture of both of your suggestions...

I like the idea of the light day for bodyweight pushups/pull ups/etc

Anyway, ill see how it goes and then decide on volume/frequency etc after ive experinced a full week of basketball.

Thanks again