Knee Ability for Young Athletes
A formula to reduce pain & injury for young athletes
My chronic knee pain started at age 12.
At 18 I had major surgery.
Many athletes have pain and injuries in that window.
My knees turned my favorite sport into daily anguish. I desperately wanted to quit playing, yet desperately wanted to be better at my sport.
Here’s the formula I would use to address the problem.
You can do this as an individual or with a team.
Step 1: 200yd Backward Jog
This position allows quality adaptation for the knee - no equipment needed.
Step 2: 20 Wall Tibialis Raises
Developing bodies respond particularly well to this one, and again: no equipment needed!
We’re going to develop the ability of the knee, so I believe strongly in developing the ability BELOW the knee as well. That’s what steps 2 and 3 are for.
Step 3: 20 Single-Leg Wall Calf Raises
Flip around on the wall and strengthen from the foot through the calf muscles.
Take breaks as needed, but know that the goal is 20 consecutive reps.
Steps 2 and 3 allow you to increase your strength relative to your body’s weight. Stronger 2 and 3 make everything upward easier to handle.
If 2 athletes were identical… EXCEPT one was weaker on 2 and 3, this weaker athlete would be more susceptible to lower body injuries.
Someone recently told me that I am “common sense meets innovation” - and I think that’s one of the best compliments I’ve ever received.
I don’t believe we can prevent all injuries.
I KNOW we can reduce our suffering by improving our ABILITY to withstand force, using no data beyond common sense and scalable exercises.
Step 4: 20 ATG Split Squats
Take breaks as needed.
The goal is 20 consecutive reps with full range of motion, standing on flat ground.
You can make the exercise easier by elevating the front foot.
The front heel may lift off the ground.
But the back knee does not rest on the ground.
Step 5: 2 Sets of 5 Nordic Drops
All you need is something immovable (or a partner) and a pad.
Go easy on the first set.
On the second set, exert closer to your maximum effort.
The more ability you have here, the more ability you have to resist your knee being pried apart.
My first knees over toes mentor, Charles Poliquin, called this ability the “2nd ACL” because it helps protect your ACL.
The ACL tear is now at epidemic levels among young female athletes.
I would be sure to have my entire team FAR BETTER THAN AVERAGE on this exercise, as well as the rest in this program.
The straighter your body, the more actual load.
So a variety of ability levels can work on this smoothly.
Bend your hips more = easier
Straighter hips = tougher
Step 6: 3 Sets of 5 LOW & SLOW Squats
Sports with the most knee surgeries, like basketball and soccer, are played HIGH and FAST.
The knees do NOT bend down low, as they do naturally during childhood.
So it’s not that soccer and basketball are “bad” - it’s that they’re EXTREME if you play them regularly and don’t ALSO improve your ability in LOW positions.
Elevate your heels, which allows you to get lower.
We make a $30 slantboard, but you can easily make your own or find something to elevate your heels.
Count to 5 SECONDS on each lowering.
Pause for 2 seconds at the bottom.
Then explode up, but in a controlled manner.
You can do this without weight, and I suggest progressively loading as you grow:
Medicine ball (shown above)
Dumbbell or kettlebell in front (shown above)
Barbell in front (shown below)
Loaded barbell in front (shown below)
Coaching
For coaching through this routine, go to the Ability Formulas section > Knee Ability Zero > Knee Ability for Young Athletes.
Feel free to help your kids at no extra charge. You can have one account and still use the Family programs with those in your life.
Thank you for reading and using this data to help others!
Yours in Solutions,
Ben
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