Basketball Players: Bulletproof Your Knees and Ankles | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Basketball Players: Bulletproof Your Knees and Ankles

February 6, 2013 | John Cissik

Must See Sports Injuries Videos

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...
More Cool Stuff You'll Like

5 Bodyweight Exercises to Prevent Baseball Injuries

The Five Best Body Weight Exercises for Baseball Players to Prevent Injuries As the baseball season progresses, and even during the offseason, it's...

6 Steps for Recovering From a Season-Ending Injury

How to Prevent Baseball Injuries During the Off-Season

Predicting the Impact of DeMarco Murray's Hand Injury

Avoid Low-Back Pain With These 7 In-Season Exercises

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

How to Bench Press With a Shoulder Injury

Pectoral Tendon Ruptures and Injury Prevention

6 Ways to Prevent Common Sports Injuries

6 Simple Tips to Prevent Knee Injuries

Connective Tissue: The Key to Preventing ACL Injuries

The Secret Weapon Powering Stephen Curry's Resurgence

Why Strengthening This Muscle May Fix Knee Pain

Tips for Working Out With a Hand or Arm Injury

10 Ways to Fix Back Pain

Impressive Advances in ACL Rehab

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

4 Strategies to Prevent Tommy John Surgery

3 Reasons to Correct Your Weak Links to Prevent Common Injuries

How to Train With Running Blisters

Achilles Tendon Ruptures: Prevention and Recovery

5 Tips to Intelligently Train Through Lower Back Pain

How to Keep Your Feet Healthy On and Off the Field

5 Exercises to Prevent ACL Tears

What You Need to Know About Tiger Woods' Back Injury

Will Joel Embiid Be Able to Succeed in the NBA?

The Future of Sports Injury Rehabilitation

How to Fix Anterior Pelvic Tilt

The 8 Most Dangerous Exercises for Your Shoulders

Why a Sports Hernia Won't Ruin Jadeveon Clowney's Rookie Season

How to Protect Yourself From Heat Stroke This Summer

3 Causes of Recurring Hamstring Injuries

Evan Gattis's Protection-Enhanced Catcher's Helmet

How to Treat Piriformis Syndrome

Outsmart Injury With These 4 Predictive Tests

3 Ways to Prevent the Most Common Hockey Injury

Prevent ACL Injuries With This Hamstring-Focused Workout

4 Sports Massage Techniques to Relieve Tight Muscles

How to Avoid Softball Pitching Injuries

2 Ways to Fix Anterior Pelvic Tilt

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

How to Prevent Injuries With 3 Yoga Poses