elitefts.com—Band TKE & Heel Touchdown

Along with Mountain Dog Intern Derek Dolgner, Elitefts™ Director of Education Mark Watts explains how to implement a Band TKE and Heel Touch-Down progression fro athletes. There is also a variation using multiple bands to save time in a training session.

TKEs (Terminal Knee Extensions) is an outstanding exercises to develop the quadriceps, specifically the Vastus Medialis (VMO). The TKE is unique because is is a closed-chained exercise isolating the quadriceps. Implemented in combination with myo-facial release work with the IT (liliotibial) band can alleviate issues with knee pain. This is also an outstanding exercise for injury rehab.

I first got this progression from a video series on elitefts.com with Buddy Morris and Tom Myslinski when they were with the Cleveland Browns.

Execution of the Movement
1. Ensure the band is placed directly behind the knee
2. Push the knee forward to about 15-30 degrees while keeping the heel on the ground
3. Straighten the leg and lock the knee while squeezing the quad

Ways to progress and regress this movement
1. Volume
2. Frequency
3. Time-Under-Tension (length of static contraction)
4. Band Tension
5. Height of Box
6. Any combination of two or more of these elements

9 Week Progression 1x20
Light band from floor
Average band from floor
Strong band from floor
Light band from 6in box
Average band from 6in box
Strong band from 6in box
Light band from 12in box
Average band from 12in box
Strong band from 12in box

Elitefts™ Pro Bands
http://www.flexcart.com/members/elite...

Elitefts™ Multipurpose Jump Box
http://www.flexcart.com/members/elite...

Elitefts™ Signature Rack
http://www.flexcart.com/members/elite...

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Training Logs - http://www.elitefts.com/training-logs
Coaches Logs - http://www.elitefts.com/team-elitefts/
Ex Index - http://www.elitefts.com/category/educ...
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Cinematography/Editing - Josh Goedker

elitefts.com—Band TKE & Heel Touchdown rehabilitacion cirugia
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Education	Upload TimePublished on 15 Sep 2014

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