Knee Injury Prevention
Twenty minutes instead of a warm-up—instead of useless screening
Who it’s for
Team sports, jumping, changes of direction. Especially with a history of knee injury.
How it works
Jumps with landing technique ('jump and freeze'), Nordic curls, lunges, calf raises, balance, and change-of-direction drills. Placed instead of a regular warm-up so it gets done rather than postponed. We deliberately skip 'knee valgus' screening: it doesn't predict injury even with lab motion capture, let alone via a phone camera.
Weekly layout
How load increases
Landing quality first: knee over foot, soft landing, full stop. Then height and speed. Nordic curl: from partial range with hand assistance to 3 sets of 8 with a 4-second eccentric.
Deload
Every fifth week: no jumps, strength and balance only.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537