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
RGIII Talks About His Legacy
Views: 25,614,873
Dwyane Wade Leads by Example
Views: 6,753,473
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,948,089

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
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

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,390
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,925
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

Evan Gattis's Protection-Enhanced Catcher's Helmet

2 Ways to Fix Anterior Pelvic Tilt

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

Outsmart Injury With These 4 Predictive Tests

6 Ways to Prevent Common Sports Injuries

5 Things You Can Do to Prevent Muscle Injuries

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

How to Prevent Baseball Injuries During the Off-Season

Prevent ACL Injuries With This Hamstring-Focused Workout

Coaches: Prevent Injuries With the Recovery Management Tool

How to Prevent Injuries With 3 Yoga Poses

Megan Rapinoe

5 Tips to Intelligently Train Through Lower Back Pain

The Secret Weapon Powering Stephen Curry's Resurgence

4 Sports Massage Techniques to Relieve Tight Muscles

7 Ways to Fix Back Pain

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

5 Bodyweight Exercises to Prevent Baseball Injuries

Pectoral Tendon Ruptures and Injury Prevention

4 Strategies to Prevent Tommy John Surgery

Sports Hernias: What You Need to Know

How to Keep Your Feet Healthy On and Off the Field

How to Treat Piriformis Syndrome

How to Train With Running Blisters

Tips for Working Out With a Hand or Arm Injury

Impressive Advances in ACL Rehab

5 Exercises to Prevent ACL Tears

6 Simple Tips to Prevent Knee Injuries

3 Ways to Prevent the Most Common Hockey Injury

Eliminate Elbow Pain with These 3 Methods

6 Steps for Recovering From a Season-Ending Injury

The 8 Most Dangerous Exercises for Your Shoulders

Achilles Tendon Ruptures: Prevention and Recovery

What You Need to Know About Tiger Woods' Back Injury

10 Ways to Fix Back Pain

The Future of Sports Injury Rehabilitation

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

Predicting the Impact of DeMarco Murray's Hand Injury

Connective Tissue: The Key to Preventing ACL Injuries

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

Why Strengthening This Muscle May Fix Knee Pain

3 Steps to Prevent Soccer ACL Injuries