I do a lot of shock drops/drop jumps. If you’re not familiar, they involve stepping off a platform to induce a stretch-reflex and then jumping. Sometimes I have a slight pain in either or both of my knees during my exercises and today I decided that I should prehab my knees before I develop a problem.
I looked at Bulletproof Knees by Mike Robertson, but the package is too expensive for me right now. What resources do you guys recommend?
If you care to give advice about my specific problem, I think it stems from landing the “drop” portion of the drop jump with my knees too far forward over my toes. I feel better when I have a more vertical (than horizontal) approach to my DJs.
Im no expert on this, but you can probably find a lot of information for free on the internet. Im pretty sure if you do a search for plyometrics you’ll get a lot that is applicable to what you are doing.
Just some ideas:
Make sure your max strength on deadlift and to a lesser extent squat are up to par
Gluteal activation
Hamstring strength
Warm-up good and ensure adequate mobility and flexibility
Keep the reps low
Keep the volume under control
Also, maybe build up to them with different plyo type drills. I dont have my book with me now, but there are different types. Like you can start with a lower box, and just walk off the edge and try to cushion your landing. You can build up the height on these and add some weight. You can do just regular jump squats from flat ground. Box jumps. And then finally the depth jumps from different heights.
Im sure on the net you can find a sensible progression. Good luck and dont do what hurts.
Thanks for replying: usually plyos are the first thing I do after stretching so I’m not very warm. In fact, I usually hit my stride (I jump about 1 inch higher and more easily) halfway through my sets. Definitely a flaw in my program design.
My strength is pretty good, I worked up to a 2x back squat a few years ago and now I do FS for maintenance and I do snatches. I have massive and strong hamstrings from years of running (and I do SLDL for maintenance), but I should also incorporate some direct glute work, especially given all the recent articles on it.
you said there is pain when you land with your knees too far forward, soooooo…
Use proper form, and land using proper squat mechanics. Back straight(or slightly arched), sitting back. Also, from what my trainer was teaching us at my last unit, land flat footed. I know that sounds odd, but it forces you to use proper mechanics, absorbing the impact with your knees and hips. Landing on the balls of your feet is probably part of what is throwing your knees forward.