About Knee Control
The Knee Control programme reduces the risk of suffering an anterior cruciate ligament injury by 64% if you implement the programme, in connection with your pre-training warm up for 10-15 minutes at least twice a week.
The exercises are adapted to enable you to incorporate them into a normal training session and contain 6 basic exercises with 4 levels of difficulty. The programme can therefore be personalised and stepped up gradually. There are also pair exercises within each basic exercise where the players can work together.
We recommend that you start using these exercises when players are between 10 and 12 years old and that they subsequently becomes an integral part of your training programme.
Ideally, the exercises should be incorporated into your warm up sessions. To increase variation when working with younger players, you can use a combination of the exercises during each session. When it comes to older players who are undertaking multiple sessions each week, we recommend that you incorporate each of the 6 exercises into your warm up.
Carry out 2 – 3 sets of each exercise with 8-15 reps, ensuring good quality in each set. In exercise number 4 you need to work for 15-30 seconds. In total it should take between 10 to 15 minutes.
Knee Control is a neuromuscular training programme where the aim of the excercises is to improve:
- The performance of different movement patterns with good knee control.
- Balance, coordination and functional stability.
- Muscle strength in the abdominal core and in the back of the thigh (hamstrings).
- Landing technique and directional changes with good knee control.
- The mobility of more joints and muscles during specific exercises.