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TABLE 1

Components of a Knee-Injury Risk-Reduction Program23,47,48 

  1. Warm-up

    • Jogging, skipping, backward running, and carioca

  2. Stretching

    • Calf, hamstring, quadriceps, inner thigh, and hip flexor

  3. Strengthening

    • Lunges, squats, hamstring-strengthening exercises, and toe raises

  4. Plyometrics

    • Variety of hopping, jumping, and bounding drills

  5. Agility exercises

    • Shuttle and diagonal running

 
  1. Warm-up

    • Jogging, skipping, backward running, and carioca

  2. Stretching

    • Calf, hamstring, quadriceps, inner thigh, and hip flexor

  3. Strengthening

    • Lunges, squats, hamstring-strengthening exercises, and toe raises

  4. Plyometrics

    • Variety of hopping, jumping, and bounding drills

  5. Agility exercises

    • Shuttle and diagonal running

 

Qualified instructors can reduce injury risk by helping to ensure proper technique (especially with plyometric loading and progression).

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