Complete this simple warm-up twice a week to reduce the chance of major knee injuries. Contact me if you have any questions about this routine and I’m happy to help! -Coach Shawn
1 – Drop Lunge & Scissor Jumps (30 yards)
Purpose: Increase leg strength and train agility by lowering your center of gravity when stopping.
- Walking lunges where one knee touches the turf.
- Repeat going the opposite direction doing small scissor jumps between each lunge.
2 – Standing Squats
Purpose: Increase leg strength and promote keeping hips, knees, and ankles in line.
- Place feet shoulder width apart with hands crossed on chest.
- 2 sets of 10 reps. Keep knees in line with toes. Stay upright. Thighs parallel ground at bottom.
3 – Forward Backward Shuttle Run (30 yards)
Purpose: Promote low center of gravity control when changing directions and improves agility.
- Run forward 10 yards and drop down into a crouch to touch the ground.
- Go backward 5 yards and drop down into sprinter’s start stance.
- Continue 10 yards forward, 5 yards back until reaching 30 yards.
- Return 30 yards completing the shuttle run again back to where you started.
4 – Line Jumps
Purpose: Increase dynamic stability of the ankle/knee/hip complex during jumping and landing.
- 15 reps two legged sideways over line (2 jumps=1 rep).
- 15 reps two legged vertically over line.
- 10 reps one legged sideways jumps over line.
- 10 reps with opposite leg sideways over the line.
5 – Diagonal Bounds (forward right, forward left, backward right, backward left)
Purpose: Increase dynamic stability of the ankle/knee/hip complex and improve agility.
- Low center of gravity. Drive off the outside leg. Pause slightly in center after each bound. 4 sets
6 – Rocket Jumps
Purpose: Increase power and dynamic stability of the ankle/knee/hip during jumping and landing.
- Relaxed stance with feet about shoulder-width apart and arms close to the body.
- Jump as high as you can. Land with knees bent slightly. Two sets of 10 jumps.
7 – 10/5 Lateral Shuttle (30 yards)
Purpose: Improve dynamic stability of the ankle/knee/hip during change of direction.
- Side shuffle, staying low and using quick little steps for 10 yards. Reverse back 5 yards. Repeat to 30 yards.
- Face the same cardinal direction and repeat the 10/5 shuffle the other direction.
8 – Stretch as Needed (2-3 minutes)
Purpose: Stretch any lingering muscle tightness to get ready for today’s training session.
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