Exercises › Football fitness
Knee control: single-leg squat
- 5 min
- 2–22 players
- 7v7
- 9v9
- 11v11
- Football fitness
Balance and strength exercise that trains knee control on one leg. Stand on one leg, slowly bend the knee and hip and lower yourself, keep the knee in line with the foot and the trunk stable, then push back up. 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
- The knee points the same way as the foot, never inwards.
- Lower slowly and push up under control.
- Stable trunk and eyes forward.
- Move to level B only when level A is clean.
The video belongs to its creator and plays at the source.
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