// The Knee Performance Standard · Free benchmark
Knee Landing Standard Test
Controlled step-down stick landing — stable knee position, no uncontrolled collapse.
Free test · High-speed sport exposes landing and deceleration gaps long before strength becomes the limiter — this test shows yours. The Knee Performance Standard is the 7 benchmark-gated phases path to close that gap — full program access from Day 1 with benchmark-gated Active Phase progression.
// The standard
What you are testing.
12-inch step-down stick landing — 3×5 each leg, Symptom-Stable Load-Tolerance Standard, controlled knee alignment without uncontrolled collapse or loss of balance.
A landing-readiness benchmark — not a training program. The Knee Performance Standard is the benchmark-gated system that builds load tolerance, landing control, deceleration, and reactive performance for medically cleared explosive athletes.
// Scaled lanes
Beginner → elite.
Beginner
6-inch step-down stick — 3×3 each leg, stable symptoms, controlled knee alignment
Intermediate
8-inch step-down stick — 3×5 each leg, quiet ground contact, no loss of balance
Elite
12-inch step-down stick — 3×5 each leg, controlled deceleration, consistent left-to-right
// After your test
What to do next.
If you missed the standard
That is your entry data — not a failure. Get the free brief or playbook if available, regress to the lane you can own, and join the waitlist for The Knee Performance Standard. Phase 1 is built for exactly this starting point.
If you passed
Strong result — but a single test is not a periodized system. Preview The Knee Performance Standard to see the full 7 benchmark-gated phases progression, performance standard, and full library access from Day 1.
// Warm-up
Before you test.
- 5 min easy bike
- 2×10 terminal knee extensions — slow squeeze
- 2×8 split squat each side — control the descent
- 1×5 bodyweight step-downs — find your step height
// Rules
What counts.
- Stick the landing — 2-second hold before stepping back up
- Controlled knee alignment without uncontrolled collapse — film from the front
- Sharp pain, swelling, or giving-way = stop — get cleared before retesting
- This is a performance benchmark for medically cleared athletes — not medical advice
Not medical advice. Sharp pain, swelling, or giving-way means stop and get assessed before retesting.
7 benchmark-gated phases
Seven benchmark-gated phases from Load Tolerance Foundation through Sport Integration — force absorption, not random knee exercises.
Join the waitlist for first access when The Knee Performance Standard launches — plus the full benchmark brief when it drops.
Not sure this is your system? Take the 2-minute quiz →