Each repetition should be guided by the bullet points in the video. Control of motion is a very important goal for knee strength gains. This should be accounted for with slow and thoughtful repetitions.
For injury prevention and no pain present- perform twice a week for 10-15 repetitions with Core Basics (video) and the balancing lunge from the video (0:15) (2 min of lunges). Repeat entire sequence three times.
For injury concern with tightness and discomfort present- perform this exercise barefoot following Active Stretch sequence (video).
Why does this help?
A player can potentially achieve multiple effects from including this exercise into their in-season program. They include:
Improved strength symmetry- dominant to non-dominant leg
More strength where soccer players critically need it- ankles, feet, and hamstrings
This exercise could be extra helpful for balance and foot strength if it is performed barefoot.
Improved control of knee motion
Increased lower back flexibility
Decrease injury risk in regards to awareness of knee function and lowering overuse of muscles around the knee.
It's very easy to take the ankles and knees for granted. They withstand a lot of stress and are under a lot of pressure when sprinting and decelerating on the soccer field. By focusing on small daily activities and details, athletes can learn how they become stronger and faster while protecting themselves in these vulnerable joints.
The best players cannot rely on talent alone. The total package is leadership, strong, good decision-makers, agile, relentless in their effort, and less likely to injure. To achieve physical durability and be less likely to injure add this 15 minute routine two times into the weekly routine.