This is one of our new favorite exercises and it’s an incredible
way to help gymnasts learn to protect their knees during landing
and jumping. This exercise is designed to increase: - Glute
strength - Knee control - Body control - Core strength The
Monster Walk The Monster Walk brings together a strength
training exercise and neuromuscular training to help our young
gymnasts learn to control their knees better. It’s been shown
that young female athletes that learn to control their knees are
80-90% less likely to have a knee injury than those that don’t
learn to protect their knees. Here is the progression for The
Monster Walk: - Start with a wide stance, and shift all of your
weight to one foot. - Make sure your feet are pointing straight
ahead. - Make a straight line from your toes, to knees, to hips,
to shoulders on one side. - Don’t allow your knees or hips to be
outside or inside of this line (see video for examples). - Shift
weight to other side keeping same straight line in point 3. -
Keeping straight l