getting it back

Question
Good afternoon sir. I play free safety for my college team after a 7 year period of not playing and I'm in fairly good shape, but I'm looking for the best way to get my legs back under me and get my wind back...also looking for an effective way to increase my strength since i'm moving to safety from the corner position...i will be 25 this month and had an acl replacement in october, which has healed well, by the way. Any advice would be greatly appreciated. I have an opportunity to pick up where i left off in high school and really do something with my life.

Thank You,
Brad Harris

Answer
Brad,
A good strength tranning course is important - 4 days/week in the weightroom.   Next running is key but since you had  ACL replacement you need to establish the right regiment with you Physical Therapist and orthopedist - they are best suited to determine what you should and can do and in at what time frame.  Because you are only 6 months post surgery you really need to have your medical professionals assess you and develop your rehab to getting your wind and legs back.  A good Physical therapist can give you a 6 month workout plan to achieve this goal given your recent surgery.  Riding the bike, circuit training and swimming will help your cardiovascular workout, but sprints and agility drill will be important once cleared by your doctor.