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Most Knee injuries do not have to happen. <br>I want straight knees when blocking, tackling, jumping, sprinting, squatting, cleaning, lifting, sitting or rebounding. In short, I want straight knees even in your sleep!ing. <br>As for basic workout design, Johnson s favorite core lifts for football are the squat, bench press, push press and the power clean (which heprefers to perform from the hang).  Our bigest emphasis over that past seven years has been to develop a lot more hip, lower back, and leg strength-football is played with the lower body. 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