Exercises › Football fitness
Knee control: lunge
- 5 min
- 2–22 players
- 7v7
- 9v9
- 11v11
- Football fitness
Leg strength and balance. Take a controlled step forward, lower the back knee towards the floor with the front knee over the foot and the trunk upright, and push back to the start. 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
- Front knee over the foot, never inwards.
- Upright trunk, eyes forward.
- Controlled step, no jerking.
- Push back with the front foot.
The video belongs to its creator and plays at the source.
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