Basketball Players: Bulletproof Your Knees and Ankles

February 6, 2013 | John Cissik

For basketball players, it's impossible to completely eliminate the risk of an ankle or knee injury. However, you can reduce your risk by:

  • Strengthening the ligaments around your joints
  • Improving your balance and proprioception
  • Strengthening your hamstrings, calves, shins and foot muscles
  • Improving your landing mechanics

The best way to accomplish these objectives is to perform ankle and knee pre-hab exercises before your basketball workout. (Watch Dwyane Wade strengthen his ankle muscles.)

Basketball Ankle Pre-Hab Circuit

Perform each circuit two to three times per week during your warm-ups. Do each exercise for 30 seconds and repeat the circuit up to three times.

Ankle Circuit 1

  • Jumping Rope (any way you can)
  • Walk on Toes
  • Walk on Heels
  • Walk on Toes, Toes Pointed In
  • Walk on Toes, Toes Pointed Out
  • Walk on Inside of Feet
  • Walk on Outside of Feet
  • Ankle Hops

Ankle Circuit 2

  • Single-Leg Med Ball Chest Pass (each leg)
  • Single-Leg Med Ball Toss at Shoulder (each leg)
  • Single-Leg Med Ball Toss at Knee (each leg)

Ankle Circuit 3

Try to perform with your eyes closed.

Basketball Knee Pre-Hab Circuit

Perform each circuit two to three times per week during your warm-ups. Do each exercise for 30 seconds and repeat the circuit up to three times.

Knee Circuit 1

Knee Circuit 2

Knee Circuit 3

For more ways to prevent injury, check out STACK's sports injuries page.

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...

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