Knee Ligament Injury Prevention
Sportsmetrics™ Certification Course
Dynamic Warm-up
This type of warm-up includes functional activities that use sport-specific motions to prepare the body for activity. The dynamic warm-up raises core body temperature, increases blood flow to the muscles, and improves flexibility, balance and coordination. After completing this warm-up, the athlete will be physically prepared to practice or compete. Each exercise should be performed for approximately 20-30 seconds, or across the width of a court or field.
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Toe Walk Walk up on the toes. The heel of the foot should not touch the ground and the hips should remain neutral throughout (avoid tilting the hips). |
| Heel Walk Walk on the heels extending the knees fully with each step. The toes should not touch the ground, the knees should not lock, and the hips should remain neutral. |
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Straight Leg March Walk with both legs straight. Alternate lifting each leg as high as possible without jeopardizing form: do not bent the knees or lean backward. The entire body should remain tall and face forward. Swing the arms in opposition or rest the hands on the hips. |
| Hand Walk Walk on the heels extending the knees fully with each step. The toes should not touch the ground, the knees should not lock, and the hips should remain neutral. |
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Forward Lunge Keeping the entire body facing forward, step out with one leg as far as possible. Bending the knees, lower the back leg toward the ground, stopping just before the knee touches the ground. The front knee should not bend past the toe. Lift the body up to standing; bring the back leg alongside the front leg and pause. Repeat with the opposite leg. The working/lifting leg is the front leg. |
| Backward Lunge This is similar to the forward lunge, but the athlete travels backwards. Keeping the entire body facing forward, step backward with one leg as far as possible; make sure that the initial backwards step is wide and long. Bending the knees, lower the back leg toward the ground stopping just before the knee touches the ground. The front knee should not bend past the toe. Lift the body up to standing; bring the front leg alongside the rear leg and pause. Repeat with the opposite leg. The working/lifting leg is the rear leg. |
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Leg Cradle Walk forward keeping the entire body upright and neutrally aligned. Lift one leg in front of the body, bending at the knee. Rotate the knee outward and the foot inward. Grasp the foot with both hands and hold for 3 seconds. Place the foot down in front to move forward. Repeat with the other leg. |
| Dog & Bush Walk Pretend that there is an obstacle (a small bush or hurdle) directly in front of you. Remain facing forward, keeping the shoulders and hips square. Extend one leg at the hip, keeping the knee softly bent. Externally rotate at the hip, bending the knee to approximately 90°. Continue rotating the leg up and forward, lifting the knee up and over the "obstacle". Place the leg down in front of the body to move forward. Repeat with the other leg. Place the hands on the hips to monitor hip movement; the hips should remain forward facing/neutral throughout. |
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