One-legged knee squat

The aim of the one-legged knee squat is the improve the overall knee control by ensuring that the knee moves directly over the foot as the player is squatting. The player’s sense of balance, together with their leg and core strength will affect the quality of the execution which in turn will determine how low the player is able to squat.

Remember!

  • The knee must be directly over the foot.
  • Weight should be distributed over the entire foot.
  • The stabilising muscles in the hips should be engaged to avoid so called ’Kissing Knees’ – where the knees point inwards towards each other.

1A. Hands on your hips

Go as deep as you can whilst maintaining good knee control.

1A. Hands on your hips

Go as deep as you can whilst maintaining good knee control.

1B. Straight arms over your head

Keep your core stable and your pelvis in a horizontal position.

1B. Straight arms over your head

Keep your core stable and your pelvis in a horizontal position.

1C. Foot positioning

The knee should be directly over the foot.

1C. Foot positioning

The knee should be directly over the foot.

1D. Diagonal movement

Diagonal movements with the ball where your gaze follows the movement of the ball.

1D. Diagonal movement

Diagonal movements with the ball where your gaze follows the movement of the ball.

1. Working in pairs: One-legged knee squat with the ball between your feet

The movement should be slow with a soft transition.

1. Working in pairs: One-legged knee squat with the ball between your feet

The movement should be slow with a soft transition.