Core Activated Knee Drive
ID: 306
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- Exercise Types:
- Dynamic, Upper Pull
- Contraindications:
- Ankle/Calf Problems, Knee Problems, Shoulder Issues/Mobility
- Equipment:
- Floor Based, Low Bands
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Engage the core before initiating any movement.
- 2. Maintain an athletic base position between transitions — never stand tall and static.
- 3. Avoid compensation patterns; if form breaks, address the limiting factor.
Regression:
Reduce range of motion — smaller hops, shorter shuffles — until the landing pattern is safe.
Progression:
Add a reactive element — partner call, target change — to increase cognitive and neuromuscular demand.
Common Problems:
Flat-foot landing — cue ball-of-foot contact first to reduce impact force.