THE SPANIARD: Isometric exercise for patellar tendinopathy

If you have been diagnosed with patellar tendinopathy, or "jumper's knee" then this is the best exercise we know of for you.  

Key things to consider - 

• Make sure the pole is solid!!
• Make sure the band is strong, and doesn't have a clip that could undo itself mid-squat
• Make sure your feet are not going to slip on the ground - this could be by having a short band so your toes are abutting the pole, or by wearing seriously non-slip shoes
• Push for an upright torso as your 1st priority
• Progress the difficulty by dropping your hips lower, with the goal of getting your thighs parallel to the ground
• Aim for 4x45s holds of this exercise
• If you have the pole to work from, this exercise is brilliant to use as part of your warm-up pre-training or pre-game