Functional knee exercises are sport-specific rehabilitation exercises designed to improve strength, control and movement. They include more advanced exercises and agility drills performed in a controlled environment.
Advert
As a result, they bridge the gap between basic knee strengthening exercises and a safe return to sport.
Leaning tower at wall
Teaching Points:
Leaning tower exercise, also known as ‘A’ lock is performed against a wall.
- Drive the knee upwards and hold the position
- 3 sets of 4 each leg
A marching linear
Teaching Points:
This is a functional exercise that helps transition to running and more explosive exercises later on.
- March forward on your toes, driving your knees high
- 4 sets of 10 metres
A marching lateral
Teaching Points:
- Perform marching drill sideways, aiming to be on your toes with high knees
- 4 sets of 5 metres each way
Lunge walk
Teaching points:
- Land forward, absorbing the force on the front leg
- Keep your body upright
- 3 sets of 4 reps each leg
Sumo kettlebell side squat
Teaching point:
- Hold a kettlebell and step out to the side, planting all of the weight onto one leg
- As you squat down with the weight moving backwards, slightly turn out the other leg
- Repeat on the opposite side
- 3 sets of 4 each leg
