In football specifically we want to make sure that there are no mobility or strength deficits at the hip that could cause an increased stress at the knee. If there is a mobility deficit at the hip and the player gets tackled it could cause all of that force and torque to go straight to the knee.
When it comes to mobility I always like to implement drills that will help improve mobility and strength. This is because you need adequate mobility AND strength at the hip, so why not work on both with one drill if we can?
Now that we have improved the mobility at the hip we want to strengthen that new range of motion. More specifically for football we want to work on the lateral strength of the hip complex. This can be done with lunge variations, squats, or our favorite here at Xcel, the banded sidestep. This exercise is one of our favorites because very rarely do patients have the muscular control to move in a lateral fashion. Being able to control lateral movement is very important for football due to the agility required for certain plays.
Check out the video below for a more in depth explanation and instructions on how to decrease the risk for knee injuries in high school football players.