Water Pumps

This drills isolates flexion of the knee joint. The athletes must focus on the following:

1 - The weight of the body should be dispersed to the front part of the supporting foot, not the the whole foot nor the heel.

2 - This one legged squat should only be performed to a depth that the athlete feels is comfortable.

3 - Extra attention needs to be directed at the knee. The knee should track perfectly forward track in line with the direction the foot is pointed... straight forward. If the knee exhibits pronation, or rolling toward the inside, while squatting, a teammate should help steer the knee in a straight line.

It is preferable for a teammate to hold the rear foot as this puts the athlete in a natural state of imbalance that recruits in and strengthen stabilizing muscles in the groin, knee and ankle.

Category:

Sports

Tags:

• Simmons'
• Drills