This program will challenge your knees to gain strength in every imaginable position so they can better handle the rigors of our dynamic sport. Your tendons, ligaments, and muscles will thank you for putting in this extra time to avoid injuries.
This program should be done along with general strength training for you lower body. If you're someone who is not very flexible, you may also benefit from additional stretching (usually for your quadriceps, hamstrings, adductors, and calves).
If you experience pain in any of the exercises in this program, see a healthcare professional who can help address your individual needs. In the meantime, do the exercises that don't cause pain.
How to progress through this program:
1. Begin by doing the minimum number of sets of the minimum number of reps.
2. Then increase the number of reps you do in each set until you reach the maximum number of reps
3. Increase the number of sets you complete, starting over at the lowest number of reps
4. Repeat this cycle until you can complete the maximum number of both sets and reps
This is a general warm up for your whole body. Follow along with this video to master the whole sequence. It will take a few tries to get it right but once you've got it committed to memory it goes quite quickly.
This portion of your warm up should leave you feeling loosened up so you can move on to higher intensity movements that may be a part of your specific warm up. One round may be enough, depending on your fitness level. If not, repeat as needed.
Starting in a pushup position, bring one foot up beside your hands, outside your body. Sink your hips so that you feel a stretch in the front of the straight leg and/or the back of your bent leg. Twist to reach each hand up toward the ceiling. Put your back knee down while you use your hand to push your front knee out to the side. Then rock back onto your heel and straighten your front leg to feel a stretch in the back of your thigh or knee. Return to the starting position and repeat on the other side.
Do at least 5 on each side.
If you feel a strong stretch in any portion of the sequence it's an indication that your flexibility needs a little more work. Either perform multiple sets of 5 with a minute of rest in between or increase the number of reps to up to 10.
In a downward-facing dog position (hips piked upwards from a pushup position) bend one knee forward while the other straightens. Driving the straight leg's heel toward the floor will help youfeel a stretch in your calf.
Alternate sides, holding for 1-2 seconds per side, until you've done 10-15 on each side.
Standing with your feet together, squat down while twisting your hips and shoulders as far as you can to the side. Your knees will twist a bit, but try to keep them together. Squat down until your thighs are parallel with the ground.
Do 2-3 sets of 8 repetitions on each side. Rest for 90 seconds between sets.
It is not recommended to add weight to this exercise - your bodyweight is enough. If you need more of a challenge, complete additional repetitions in each set.
Begin standing with your feet together. Lower yourself into a squat, moving your weight onto the outside edges of your feet. Your knees should go wide out to the sides. Having something to lightly hold onto can help you increase your range of motion and balance, but this exercise can also be done without.
Perform 2-3 sets of 5-10 repetitions, resting for 60-90 seconds in between sets. Increase the difficulty of this exercise by pushing your knees farther apart and by lowering youself farther down.
Begin standing with your feet around shoulder width apart. Lower yourself into a squat, moving your weight onto the inside edges of your feet. Your knees should come in towards one another, but should not touch.
Perform 2-3 sets of 5-10 repetitions, resting for 60-90 seconds in between sets.
Kneel on a mat on both knees, with your body upright and your toes tucked up toward your shins. Keeping a strong core and a straight line from your head to your knees, slowly lower yourself backwards as far as you can, before returning to the starting position. Avoid bending at the hips, which can be especially tempting on the way back up.
Perform 2-3 sets of 5-10 repetitions, resting about 2 minutes between sets if this is part of a workout, or injury prevention program. If this is a part of your warm up, one set might be enough.
***As you gain strength in this exercise, make an effort to go lower toward the ground.