Additional information
Knee injuries typically happen when you least expect it. Be prepared!
Training with a focus on knee stabilising exercises can help prevent knee injuries.
Why is this program so important?
You train strength, balance, coordination at the same time as you warm up and prepare your body for upcoming activity.
Train regularly
To be successful, you need to train prevention for at least 3 times a week for 2-3 months. Thereafter and to maintain success, you should continue training these exercises once or twice a week.
Exercises
Squat
Feet hip-width apart
Elastic band around knees
Knees aligned with toes
Sit down as if on a chair
3 x 8–16 repetitions
Backwards lunge
Purpose: To improve hip and knee control
Lunge backwards
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8–16 repetitions
Side lunges
Purpose: To improve hip flexibility and control
Perform deep squats to each side
Keep knees aligned with toes
3 x 8–16 repetitions
Jumping with shoulder contact
Purpose: To enhance landings stability
2–leg jumps
Jump sideways up to partners shoulder
Keep 2–feet soft landings with knee over toe
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Walking lunges
Purpose: To improve hip and knee control
Walk forwards and backwards with deep lunges
Cross your hands behind your head
3 x 5–10 meter
Squat +
Purpose: To improve knee control and upper back flexibility
Feet hip-width apart
Stand on bosu, elastic band around knees
Sit down as if on a chair
Knees aligned with toes
Slowly back to start position
3 x 8-16 repetitions
Jump & Push
Purpose: To enhance landings stability
Push partner gently while he/she is jumping
Push–off with both legs
Keep 2–feet soft landings with knee over toe
Increase challenge with single–leg jumps
3 x 8–16 repetitions
Jumping lunges
Purpose: To improve hip and knee control
Start in a lunge position with knees bent to 90°
Jump directly to the same position on the other side
Land softly, keeping your knees aligned with your toes
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 6–8 repetitions
2-leg forward jump +
Purpose: To improve landing control
Land in a tuck position on unstable surfaces
Land softly with your knees over your toes
Increase the jump distance for a greater challenge
3 x 8–16 repetitions
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
Turns
Purpose: To improve landing control
Put an elastic band around your waist
Hop and spin 45 degrees twice in each direction
Keep knee aligned over toes
3 x 8–16 repetitions
Single–leg sideways hop
Purpose: To improve hip strength and control
Put an elastic band around your waist
Hop sideways against resistance
Focus on soft landings
Keep knee aligned over toes
3 x 8–16 repetitions
Flyer
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Rotate upper body to both sides
3 x 6–8 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Backwards lunge3 x 8–16 repetitions
Play video
Side lunges3 x 8–16 repetitions
Play video
Jumping with shoulder contact3 x 8–16 repetitions
Play video
Nordic Hamstrings3 x 3–5 repetitions
