Exercise Library
PREHAB & ACTIVATIONbeginner
Banded Lateral Walk
Protects the knees during jump landings — banded lateral walks activate the glute med, preventing landing knee valgus (a primary ACL injury mechanism). A pre-training must. Band around the knees, mini-squat position, walk sideways.
Glute med, glute min, TFL2-3 sets × 10-15 steps per direction
Coaching cues
- 1.Stay in the mini-squat — don't stand up
- 2.Knees track over toes — continuously resist the band
- 3.Small steps — 15-20cm
- 4.10-15 steps each direction, then switch
Detailed training method
[Steps]1. Band around the knees→2. Mini-squat position→3. Knees track over toes→4. Small sideways steps (15-20cm)→5. Stay in the mini-squat→6. 10-15 steps, then switch direction
[Common Errors]✗ Standing up while walking→stay in the squat ✗ Steps too big→15-20cm ✗ Knees cave→keep pressing outward
[Progressions]Above knees→above ankles→both→heavy band→loaded
[Jump-Specific]A pre-training must; activates the glute med to prevent landing knee valgus (the main ACL injury mechanism)
Related exercises
Banded Glute Bridge
A must before jump training — the banded glute bridge activates 'sleepy' glutes, preventing over-reliance on quads and the lower back
Hip Thrust March
Alternate leg raises at the top of a bridge or hip thrust, training pelvic stability in hip-extension positions
Goblet Squat
The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping