K3 | Squat and Pivot (ball)

To teach how to pivot on your toes when in a sport-specific squat position, which helps improve the strength of the knee. Used for post-surgery ACL rehab and injury prevention of the knee in sport.

Instructions

Start in a squat position holding a medicine ball outstretched. On your toes, slowly pivot and turn one way, keeping both knees parallel and not letting your knees angle inwards. Keep you knees over your toes / inline with your feet at all times. Pivot one way and then the other, slowly increasing speed as able without losing form.
Special Notes
Once you have mastered this move onto the band version for speed and strength

EDUCATION VIDEOS FOR THIS EXERCISE

PROGRESSION LEVELS