Exercises › Football fitness
Knee control: plank
- 5 min
- 2–22 players
- 7v7
- 9v9
- 11v11
- Football fitness
Core strength that supports the knee and hip. Rest on the forearms and toes with the body in a straight line, tighten the abdomen and glutes and hold the position without the hips sinking or rising. 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 to feet.
- Hips neither up nor down.
- Breathe calmly and evenly.
- Stop or choose an easier variant if the lower back sags.
The video belongs to its creator and plays at the source.
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