EXCEL: Building the Athletic Knee

(Applicable to Adult Basketball, Football, Volleyball and Soccer)

Program designed to improve core and lower extremity function, utilizing jump-training principles to meet the needs of adult competitive athletes. This program takes participants through an intense, functional program of education and exercise.

Program Objectives

• Improve quad and hamstring strength
• Decrease harmful landings
• Increase vertical jump height
• Improve knee proprioception
• Enhance body control

Adult Sports Medicine Programs: Ankle Plyometrics and Agility Program EXCEL: Building the Athletic Knee Runner’s Conditioning Program The Throwing Athlete Conditioning Program Volleyball Performance Program

Download a printable version (PDF)

Program Focus

• “Train out” injury causing habits
• Strength building of legs
• Jump and land training for improved balance and safety
• Learning the three-step cut to decelerate
• Retrain quads and hamstrings to fire at a more appropriate ratio to reduce strain on the ACL
• Body core strengthening

Program Provides

• Pre and Post Video Analysis Testing of each athlete in vertical jump height and leg press test
• Six one-hour sessions over two weeks
• Home exercise program for “off day” training
• Education on the role of knee anatomy in overall sports activities