If you are running and jumping very awfuly time for skill/drill and technique work.
Schedule a lesson with a coach if you can.
Kelly did a free creative live course last Friday on Ready to Run

I would recommend doing a lesson or block of lessons with a coach.
May need to make adjustments following the injury and identifying mobility restrictions.
Carl Paoli has a great progression on rebuilding the squat on the Cody App.
Move Strong I Squat, push up, pull up and some workouts.
Retooling is an important part of the recovery process.
Take the time now and create a foundation to build from.

Have you identified restricted areas?