Procaryote
Knee · Motor control

Controlled 20-meter Sprint

Controlled sprint, 4 rounds of 20 meters, full recovery between sprints

Illustration of the Controlled 20-meter Sprint exercise

Listen to the instructions

How to do the exercise

Sets: 4 repetitions

Recovery: complete rest between each sprint

Description: From a stable starting position, run in a controlled manner over 20 meters, focusing on knee control throughout the movement. Turn around and return to the initial position to complete one round trip. Rest completely before repeating.

Tips: Keep your gaze straight ahead, control knee flexion and extension to avoid abrupt movements. Breathe regularly and ensure each sprint is performed with mastery rather than full speed.

Progression: Gradually increase speed while maintaining control, or add an extra round trip when the exercise becomes easy.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
None
Starting position
Standing position, ready to run
Clinical goal
Improve knee motor control during running
Also known as
controlled running, mastered sprint, knee-controlled sprint

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Controlled B-SkipsB-Skips, 3 sets, 12 repetitions per leg, controlled execution Controlled Football Pass for Knee ControlFootball-specific pass, 3 sets, 10 repetitions per leg, knee control Controlled hurdle jumps with low hurdlesHurdle jumps with low hurdles, 3 sets, 8 repetitions, focus on movement control Controlled Jumping in PlaceControlled jumping in place, 3 sets, 8 repetitions Cutting and Direction Change SprintCutting and direction change sprint, 4 sets, 6 back-and-forths, 60 seconds recovery between sets Diagonal on One LegDiagonal on one leg, 3 sets, 8 repetitions per leg Dynamic Box JumpDynamic box jump, 3 sets, 8 repetitions, controlled movement with each jump Dynamic Internal Hamstring Track Strengthening with MarkerDynamic internal hamstring strengthening with marker, 3 sets, 10 repetitions, movement control

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.