MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete N
Trainer's Eye
Phase 4 · Land, cut and jump · Session N

Stop dead.
Change direction.
Knee over the toes.

Cutting and stopping — the moments knees are injured in — trained slowly first and then at pace.

  • Nsession
  • P4Land
  • 12:00on the clock
  • — donecompleted

Girls and knee injuries

After puberty, serious knee ligament injuries become several times more common in girls than boys in the same sports. Neuromuscular training reduces that gap.

Fatigue changes technique

Landing and cutting get worse as you tire, and that is when injuries happen. Some of this work is done deliberately tired.

Knee pain with no injury

In a child or teenager, a limp or knee pain with no injury means the hip must be checked. Hip problems in this age group often show up as knee pain.

Three couplets · two rounds · twelve minutes · available all season

A

Stop

Deceleration steps + landing from a step
A1

Deceleration steps

60 s · slow reps

Three quick steps forward, then stop dead in the landing shape and hold two seconds.

Easier two steps, slower  ·  Harder faster approach

R1R2—
A2

Step-off landings

10 reps · ×2

Step off a low step and absorb the landing on both feet; freeze, then step back up.

Easier lower step  ·  Harder one leg

R1R2
B

Cut

Lateral bounds + skater hops
B1

Lateral bounds

60 s · slow reps

Push off the outside foot, cover ground sideways, land soft and hold before going back.

Easier small side step  ·  Harder further

R1R2—
B2

Skater hops

10/side · ×2

Continuous side-to-side bounds, landing soft on one leg with the hip level.

Easier step, no hop  ·  Harder further

R1R2
C

Turn

Zig-zag runs + cutting steps
C1

Zig-zag runs

60 s · steps to beat

Run a zig-zag with a sharp change of direction every three steps — count the changes.

Easier wider turns  ·  Harder sharper turns

R1R2—
C2

Cutting steps

8/side · ×2

Plant the outside foot, push hard across your body and accelerate two steps out.

Easier slower plant  ·  Harder faster

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Landing is a skill. Quiet landings with the knee over the middle toes are what this phase builds.
  2. Programmes that combine landing, balance and strength cut injury rates in youth sport substantially. This is that work.
  3. A knee that dives inwards on landing is a repetition that did not count. Slow down and rebuild it.
  4. Never add speed to a pattern you cannot yet do slowly.

Tick it off

MovementRound 1Round 2Best
A1Deceleration stepsslow reps in 60 s —
A2Step-off landings10 reps
B1Lateral boundsslow reps in 60 s —
B2Skater hops10/side
C1Zig-zag runssteps in 60 s —
C2Cutting steps8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-N