Basketball Players: Bulletproof Your Knees and Ankles

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.

• Single-Leg Calf Raises (each leg)
• Single-Leg Squats (each leg)
• Single-Leg RDL (each leg)

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

• Bodyweight Quarter-Squats
• Squat Jumps (stick the landing)
• Lunges
• March
• Heavy Rope Slams
• Reverse Lunge while Heavy Rope Slam

Knee Circuit 2

• Bodyweight Quarter-Squats
• Counter-Movement Jumps (stick the landing)
• Reverse Lunges
• Inchworms
• Kettlebell Two-Handed Swings
• Kettlebell Reverse Lunge and Two-Handed Swing

Knee Circuit 3

• Bodyweight Quarter-Squats
• Scissor Jumps
• Lateral Lunges
• Reverse Crab Walks
• Physioball Leg Curls
• Physioball Hip Raises

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