Building a Lineman 2.0: Proper Knee Position

Knee Injuries are a common occurrence for football players, especially Offensive Linemen. Many ACL & MCL injuries happen in the chaos of flying bodies near the line of scrimmage. Offensive Linemen are susceptible to knee injuries when bodies fall into their legs. While these injuries are difficult to prevent, there are ways to minimize knee injuries and maximize functionality by focusing on proper Knee Position.
Preventing knee injuries starts with understanding how the knee operates. The knee is the stable joint between the mobile ankle/foot joint and the very mobile ball & socket joint of the hip. The knee is just a simple hinge. It bends, but does not rotate. Nolan Clausen, movement specialist and owner of Midwest Movement Elkhorn says " Rarely is a knee injury the result of something going on in the knee, but more as a result of an ankle or hip problem".
To maximize knee health and prevent knee injuries the knee must stay "on track" which means the knee must stay in line with the ankle & hip so the power is transferred efficiently. When the knee is out of line, the ligaments that hold the knee in place are stressed and injuries happen.
There are few exercises that specifically strengthen the knee. Rather, it's important to pay attention to the knee's alignment while training. Whether its squats or lunges (or any leg training exercises) athletes must focus on proper knee alignment. Training with proper form and knee alignment prepares the body to function properly when competing.
In conclusion, proper knee alignment is the key to preventing injuries and maximizing power & athleticism for offensive linemen and all athletes. Proper functioning of the joints above and below the knee are necessary for the knee to work correctly. Strength & flexibility of the ankle/foot complex & hips are the only true way maximize knee health.
Obviously, Offensive Linemen want to stay healthy and prevent knee injuries, but they also want access to full power to perform on the gridiron. Stay tuned for next week's video where we teach Offensive Line Drills focusing on proper knee position. This will maximize Offensive Line performance and help prevent knee injuries!
The Bober Academy was founded in 2019 by 8 year NFL Veteran Chris Bober with the Mission to train and develop athletes to maximize their potential and succeed on the gridiron by coaching the fundamentals of offensive line technique. The Bober Academy believes in laying the the building blocks of O-Line Success first then repeating over and over until mastered. The Bober Academy offers O-Line instruction for all ages and skill levels through camps, clinics, & one to one learning.
Chris Bober went from a walk-on at Division II UNO to NFL starter by hard work, determination, & becoming a master of Offensive Line technique. After graduating from Omaha South High School Chris redshirted then became a 4 year starter helping his team win NCC Conference Champions in 1996 & 1998. He was a team captain and named to All America Team after his Junior & Senior seasons. Chris went undrafted in the 2000 NFL Draft & signed with the NY Giants. He was cut after his rookie training camp, signed to the Practice Squad & finally to the active roster for the 2000 NFC Champion Giants. Chris stayed with Giants 4 seasons becoming the starting Center in 2002-2003. In 2004 Chris signed a free agent contract with the Kansas City Chiefs where he played 4 seasons starting games at Guard & Tackle. Chris retired in 2008 after multiple hip surgeries.
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