Pre-Game Ankle & Knee Warm-Up

Activate the ankle and hip stabilisers and rehearse safe landings before playing. Prevention only — not a rehab program and not for use with an acute injury.

This routine is for injury prevention only — not for use with an acute injury, and not a substitute for professional rehabilitation.

10 minutes · Before every game or training session

Exercises in order

1. 2 × 30 s per leg
Single-Leg Balance
Beginner · No equipment
peroneals, calf, ankle stabilisers
3 × 30–60 s per leg
2. 2 × 15 reps
Calf Raise
Beginner · No equipment
gastrocnemius, soleus
3 × 12–20 reps, slow tempo
3. 2 × 12 reps
Glute Bridge
Beginner · No equipment
gluteus maximus, hamstrings
3 × 12–15 reps
4. 2 × 8 landings, quality first
Drop-Landing / Jump-Landing Drill
Intermediate · No equipment
quadriceps, glutes, calves
3 × 8 landings, quality first