Exercises › Football fitness
Knee control: hip lift
- 5 min
- 2–22 players
- 7v7
- 9v9
- 11v11
- Football fitness
Strength exercise for the glutes and hamstrings. Lie on your back with bent knees and feet on the floor, lift the hips until the body forms a straight line from shoulders to knees, and lower under control. Do 30–60 seconds, two sets. Start with the easier variant (level A) and move to the harder one (level B) once the movement is clean. See the video. Based on the Swedish Football Association programme Knee Control (SISU Idrottsböcker, Folksam, Linköping University). The film is a clip from the original Knee Control football series on YouTube (channel nittisjuelva), not from the SvFF channel itself.
What the coach should look for
- Straight line from shoulders through hips to knees.
- Press the heels into the floor and squeeze the glutes.
- Lower slowly, no jerking.
- Move to one leg only when the two-leg version is easy.
The video belongs to its creator and plays at the source.
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