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

Change direction.
Decelerate.
Stay over the toes.

Cutting and stopping — the moments knees are hurt in — trained slowly first, then at speed.

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

Neuromuscular training prevents injuries

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

Loading rate matters

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

Swelling switches the quad off

Even a small effusion inhibits the quadriceps reflexively. Settle the swelling and the strength returns faster.

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

A

Stop it

Deceleration + split jumps
A1

Deceleration steps

60 s · slow reps

Three quick steps forward, then stop dead in the landing shape; walk back.

Easier two steps, slower  ·  Harder faster approach

R1R2—
A2

Split jumps

8 reps · ×2

From a lunge, jump and swap the feet, landing in the same depth, quietly.

Easier alternating lunges  ·  Harder deeper

R1R2
B

Cut it

Cross steps + lateral bound
B1

Crossover steps at speed

60 s · slow reps

Step across and behind quickly, staying low; change direction every four steps.

Easier slower  ·  Harder faster

R1R2—
B2

Lateral bound and stick

8/side · ×2

Push off the outside foot, cover ground, land and hold for two seconds.

Easier skater step  ·  Harder further

R1R2
C

Turn it

Rotational hop + carry
C1

Rotational hops — quarter turn

60 s · slow reps

Small two-footed hop with a quarter turn, land soft, turn back.

Easier step the turn  ·  Harder half turn

R1R2—
C2

Offset carry

3 × 20 s · ×2

Two bags, one much heavier; walk tall without leaning toward the heavy side.

Easier even bags  ·  Harder bigger difference

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
A1Deceleration stepsslow reps in 60 s —
A2Split jumps8 reps
B1Crossover steps at speedslow reps in 60 s —
B2Lateral bound and stick8/side
C1Rotational hops — quarter turnslow reps in 60 s —
C2Offset carry3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-AB