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glute training
Do 1-3 sets of 10-20 repetitions.
Training of the gluteal muscles is crucial in assisting knee control during landing. A knee’s inability to stay in line with the hip and ankle is
directly related to ACL injuries.
Starting position for basic, intermediate and advanced: Place small band around ankles and slightly bend knees.
Keep tension on band throughout movement.
Basic (lateral step)
Turn in toes slightly.
Walk sideways in
one direction. Toes
never should
turn out.
Keep body
upright
without any
side leaning or
swaying.
Quadruped extensions
Place small band around arches of feet. Put hands and knees on
floor so knees are directly below hips and hands are directly below
shoulders. Brace abdominals and extend one leg straight out behind
by pushing with heel (feet should be flexed). Do not move low back;
only move extending leg. Imagine a glass of water on your lower
back; don’t spill it!
Hip flexions (dynamic)
Lie on back with band around arches of feet. Keep both legs straight
and bring one leg up at a time so the knee is flexed at a 90 degree
angle while in hip flexion. Hold for 2-3 seconds and
return to the leg extension position with
both heels on the ground. Repeat
with opposite leg.
Intermediate
Keep feet wide with
toes straight ahead.
Walk backward,
but do not let hips
swing from side
to side.
Advanced
(jumping jacks)
Slightly turn in toes.
Do a jumping jack.
Make sure heels
contact floor
as knees
slightly flex.
Hip flexions (static)
Lie on back with band around arches of feet. Keep one leg straight,
bend other leg at knee and lift bent knee toward chest. Point toes
toward nose in flexed position. Slowly do this movement and lower
with control back to starting position.
2013 USA Gymnastics Fitness Program
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