Knee
Jumping, landing and pivoting place high loads on the knee — the patellar tendon, the ACL and the kneecap joint are frequent basketball problem areas.
Conditions
- ACL Injury — Acute
- Patellar Tendinopathy — Overuse
- Patellofemoral Pain — Overuse
Prevention exercises
Glute Bridge
Beginner · No equipmentgluteus maximus, hamstrings
3 × 12–15 reps
Isometric Wall Sit
Beginner · No equipmentquadriceps, patellar tendon
5 × 30–60 s holds
Drop-Landing / Jump-Landing Drill
Intermediate · No equipmentquadriceps, glutes, calves
3 × 8 landings, quality first
Leg Extension
Intermediate · Gymquadriceps
3 × 10–15 reps, slow lowering
Nordic Hamstring Curl (Regressed)
Advanced · No equipmenthamstrings
2–3 × 5–8 slow reps
Side-Lying Hip Abduction
Beginner · No equipmentgluteus medius, hip abductors
2–3 × 12–15 reps per side
Single-Leg Balance
Beginner · No equipmentperoneals, calf, ankle stabilisers
3 × 30–60 s per leg
Spanish Squat
Intermediate · Resistance bandquadriceps, patellar tendon
3 × 10–15 reps, 3 s down
Athletes
- Derrick Rose — Reported injury story
- Kawhi Leonard — Reported injury story
- Kobe Bryant — Reported injury story