Curated Action

Kneeling Unilateral Explosive Knee Drives

Soccer

Kneeling Unilateral Explosive Knee Drives is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration30 sec

Training Details

0:00 / 0:30
Sourceyoutube.com/watch?v=OEYeRfzbOTM
AuthorYouTube creator

Kneeling Unilateral Explosive Knee Drives

Start from a half-kneeling stance, explode upward by driving forcefully off the plant leg into a high vertical knee drive, performing 15 seconds per leg.

Key points

  • Load the front foot firmly into the ground from the half-kneeling position
  • Explode upward through the stance hip, driving the trailing knee forcefully to chest height
  • Switch lead legs at the 15-second mark to balance explosive output on both sides

Common mistakes

Pushing off the rear knee on the ground rather than driving force through the planted front foot.

Sets: 1Duration: 30 secRest: 30 secEst. duration: 30 sec
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