Strength Training Exercise Progressions
Glute Training
Do 1-3 sets of 10-20 repetitions.
Training of the gluteal muscles is crucial in assisting knee control during landing. A knee’s inability to stay in line with the hip and ankle is directly related to ACL injuries.
BAND TRAINING 1
Basic (lateral step)
Turn in toes slightly. Walk sideways in one direction. Toes never should turn out. Keep body upright without side leaning or swaying.
Glute Training
Starting position: Place small band around ankles and slightly bend knees. Keep tension on band throughout movement.
Intermediate
Keep feet wide with toes straight ahead. Walk backward, but do not let hips swing from side to side.
Slightly turn in toes. Do a jumping jack. Make sure heels contact floor as knees slightly flex.
Do 1-3 sets of 10-20 repetitions.
BAND TRAINING 2 Quadruped extensions
Advanced (jumping jacks)
Place small band around arches of feet. Put hands and knees on floor so knees are directly below hips and hands are directly below shoulders. Brace abdominals and extend one leg straight out behind by pushing with heel (feet should be flexed). Do not move low back; only move extending leg. Imagine a glass of water on your lower back; don’t spill it!
Hip flexions (dynamic)
Lie on back with band around arches of feet. Keep both legs straight and bring one leg up at a time so the knee is flexed at a 90 degree angle while in hip flexion. Hold for 2-3 seconds and return to the leg extension position with both heels on the ground. Repeat with opposite leg.
Hip flexions (static)
Lie on back with band around arches of feet. Keep one leg straight, bend other leg at knee and lift bent knee toward chest. Point toes toward nose in flexed position. Slowly do this movement and lower with control back to starting position.
2019 USA Gymnastics Fitness Program
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