TABLE 1

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

  1. Warm-up

    1. Jogging, skipping, backward running, and carioca

  2. Stretching

    1. Calf, hamstring, quadriceps, inner thigh, and hip flexor

  3. Strengthening

    1. Lunges, squats, hamstring-strengthening exercises, and toe raises

  4. Plyometrics

    1. Variety of hopping, jumping, and bounding drills

  5. Agility exercises

    1. Shuttle and diagonal running

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