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...
Must See
Colin Kaepernick Explains His Ridiculous Socks Colin Kaepernick Explains His Ridiculous Socks
Views: 32,950,434
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,312,141
Antonio Brown Juggles 3 Footballs Antonio Brown Juggles 3 Footballs
Views: 1,214,245

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,175,887
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 23,428
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,968
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,251
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,426,460
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,836
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,836
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,222

Load More
More Cool Stuff You'll Like
Preventing ACL Injuries in Soccer Players

Preventing ACL Injuries in Soccer Players

6 Steps for Recovering From a Season-Ending Injury

6 Steps for Recovering From a Season-Ending Injury

Pectoral Tendon Ruptures and Injury Prevention

Pectoral Tendon Ruptures and Injury Prevention

Achilles Tendon Ruptures: Prevention and Recovery

Achilles Tendon Ruptures: Prevention and Recovery

Why Tommy John Surgery Is Ruining Pitchers

Why Tommy John Surgery Is Ruining Pitchers

7 Ways to Fix Back Pain

7 Ways to Fix Back Pain

How to Treat Piriformis Syndrome

How to Treat Piriformis Syndrome

Prevent ACL Injuries With This Hamstring-Focused Workout

Prevent ACL Injuries With This Hamstring-Focused Workout

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Outsmart Injury With These 4 Predictive Tests

Outsmart Injury With These 4 Predictive Tests

How to Keep Your Feet Healthy On and Off the Field

How to Keep Your Feet Healthy On and Off the Field

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

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

5 Tips to Intelligently Train Through Lower Back Pain

5 Tips to Intelligently Train Through Lower Back Pain

The Future of Sports Injury Rehabilitation

The Future of Sports Injury Rehabilitation

Megan Rapinoes Secret to Staying Healthy

Megan Rapinoe

6 Simple Tips to Prevent Knee Injuries

6 Simple Tips to Prevent Knee Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Impressive Advances in ACL Rehab

Impressive Advances in ACL Rehab

4 Strategies to Prevent Tommy John Surgery

4 Strategies to Prevent Tommy John Surgery

4 Sports Massage Techniques to Relieve Tight Muscles

4 Sports Massage Techniques to Relieve Tight Muscles

The Secret Weapon Powering Stephen Curry's Resurgence

The Secret Weapon Powering Stephen Curry's Resurgence

Avoid ACL Injuries in Softball with PREP

Avoid ACL Injuries in Softball with PREP

How to Prevent Baseball Injuries During the Off-Season

How to Prevent Baseball Injuries During the Off-Season

Connective Tissue: The Key to Preventing ACL Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Evan Gattis's Protection-Enhanced Catcher's Helmet

Evan Gattis's Protection-Enhanced Catcher's Helmet

Reducing Low-Back Pain: What You Need to Know

Reducing Low-Back Pain: What You Need to Know

5 Bodyweight Exercises to Prevent Baseball Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

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

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

Predicting the Impact of DeMarco Murray's Hand Injury

Predicting the Impact of DeMarco Murray's Hand Injury

6 Ways to Prevent Common Sports Injuries

6 Ways to Prevent Common Sports Injuries

4 Tips to Relieve Muscle Stiffness

4 Tips to Relieve Muscle Stiffness

How to Prevent In-Season Volleyball Injuries

How to Prevent In-Season Volleyball Injuries

10 Ways to Fix Back Pain

10 Ways to Fix Back Pain

Coaches: Prevent Injuries With the Recovery Management Tool

Coaches: Prevent Injuries With the Recovery Management Tool

Eliminate Elbow Pain with These 3 Methods

Eliminate Elbow Pain with These 3 Methods

How to Train With Running Blisters

How to Train With Running Blisters

2 Ways to Fix Anterior Pelvic Tilt

2 Ways to Fix Anterior Pelvic Tilt

3 Steps to Prevent Soccer ACL Injuries

3 Steps to Prevent Soccer ACL Injuries

5 Things You Can Do to Prevent Muscle Injuries

5 Things You Can Do to Prevent Muscle Injuries

Sports Hernias: What You Need to Know

Sports Hernias: What You Need to Know

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

YardBarker