Six-Exercise Knee Control Program

A six-exercise injury-prevention program in pairs, modeled on school neuromuscular training programs: squats, bridges, lunges, landings, and balance with partner pushes. Students work on knee alignment to lower the risk of ligament injuries.

How to play

1. Jog and side shuffle for 2 minutes; in pairs, one works and the other checks that the knee tracks over the second toe.
2. Single-leg squat (1.5 minutes): knee to about 45 degrees with level hips, 8 per leg; the observer calls out if the knee caves in.
3. Bridge (1.5 minutes): on a mat, 10 two-leg hip lifts and 6 single-leg lifts per side with a level pelvis.
4. Squat and lunge (3 minutes): 10 slow squats and 8 lunges per leg with a tall torso, switching roles in the pair.
5. Landings (2 minutes): 6 vertical jumps landing softly on two feet and holding 2 seconds, then 6 short single-leg hops with a stuck landing.
6. Balance with pushes (1.5 minutes): on one leg with a soft knee while the partner gives small pushes to the hips and shoulders; 30 seconds per leg.
7. Feedback (30 seconds): the observer rates alignment from 1 to 3 and gives one tip.

Rules

• The knee points at the second toe; if it caves in, go less deep.
• Landings are quiet with the hips pushed back.
• Safety: pushes are gentle and announced first.

Variations

Adaptations

• Limited mobility: bridges, seated knee extensions, and seated balance with gentle pushes.
• Shy students: the pair picks a spot along the side and keeps corrections between them.
• Lower fitness level: half the reps and every exercise on two legs.

Learning goals

• Apply a knee injury-prevention program independently.
• Recognize correct knee alignment in squats and landings.
• Give useful cues to a partner.

Equipment for a class of 25

• mats: 13

Teacher tip

Repeated two or three times a week for a grading period, students end up running it on their own. Watch for anyone landing stiff-legged or with knees collapsing in.

More activities like this

More warm-ups for High School