MoPro
TrainersEye · Knee Health
Knee Rehab Y
Trainer's Eye
Phase 5 · Return to life · Session Y

Learn to land
before you
learn to jump.

Phase 5 opens with the landing, not the jump: hip, knee and ankle absorbing together, quietly.

  • Ysession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why landings come last.

Neuromuscular training prevents injuries

Structured warm-up programmes with balance, strength and landing work reduce knee injury rates substantially in sport.

Walking is medicine

Regular walking reduces pain and slows functional decline in knee osteoarthritis. Ten minutes after this session counts.

Three couplets · two rounds · twelve minutes · a knee that carries you

A

Land it

Drop to land + squat hold
A1

Drop to a landing position

60 s · slow reps

From tall, drop quickly into a quarter squat and freeze — hips back, knees over the toes.

Easier slower drop  ·  Harder from the toes

R1R2—
A2

Landing position hold

5 × 10 s · ×2

Hold the landing shape — knees over the toes, chest tall, weight through the whole foot.

Easier shallower  ·  Harder one leg

R1R2
B

Absorb it

Step-off landing + split drop
B1

Step-off landings

60 s · slow reps

Step off a low step and land on two feet, absorbing softly; step back up.

Easier lower step  ·  Harder stick for two seconds

R1R2—
B2

Split-stance drop

8/side · ×2

From standing, drop quickly into a split stance and hold the landing.

Easier step into it  ·  Harder deeper

R1R2
C

Quiet feet

Pogo taps + calf lowers
C1

Pogo taps

60 s · slow reps

Tiny ankle bounces, knees almost straight, contact as quiet as you can make it.

Easier heel raises  ·  Harder higher

R1R2—
C2

Single-leg eccentric heel lower

12/side · ×2

Up on two, down on one for four seconds, off a step.

Easier flat floor  ·  Harder heavier

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 the skill: absorb with the hip, knee and ankle together, quietly.
  2. Speed only on clean patterns. If the knee dives inwards, slow down and rebuild it.
  3. Impact is earned. Skip the jumping today if the knee swelled yesterday.
  4. Keep two sessions a week for life — knees are maintained, not fixed.

Tick it off

MovementRound 1Round 2Best
A1Drop to a landing positionslow reps in 60 s —
A2Landing position hold5 × 10 s
B1Step-off landingsslow reps in 60 s —
B2Split-stance drop8/side
C1Pogo tapsslow reps in 60 s —
C2Single-leg eccentric heel lower12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-Y