Components of a Knee-Injury Risk-Reduction Program23,47,48
Jogging, skipping, backward running, and carioca
Calf, hamstring, quadriceps, inner thigh, and hip flexor
Lunges, squats, hamstring-strengthening exercises, and toe raises
Variety of hopping, jumping, and bounding drills
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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