Name: Playbook - Jess Racz - Reduce the Risk of Jumpers Knee Workout #4
Uploaded: 2022-10-07T03:29:12.760Z
Duration: 45 min
Description: Reduce the Risk of Jumpers Knee Workout #4

Take care of your tendons! Patellar tendinitis / jumpers knee is extremely common in hoopers — this is pain above or below the knee cap. Complete this workout to help reduce your risk!

Skip for 1 minute back and forth with the area you have or even skip in place 
If you feel pain more than a 3 out of 10, skip this exercise

Extensive Skips

Complete Carioca for 1 minute. Go back & forth with the space you have. If you feel pain more than an 3 out of 10, skip.

Extensive Carioca

Lying Shoulder “Y” Lifts

Hip Cars

Use a 6-15# medicine ball or dumbbell 
6 on each side -left & right = 1

RFESS Pendulum Swings

Oscillate up and down from parallel to quarter squat

Oscillating Split Squat

Drop Jump on Toes

Power Foundation #1

Side Lunges

Can substitute barbell for bumper plates, bands, DB, medicine ball etc on hips 

8 reps each side = 16 total reps

Barbell Weighted Glute Bridge Marches

Elevate your calf on a bench, box or bumper plate

Functional Calf Raises

Reduce the Risk of Jumpers Knee Workout #4

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Hey,
I am pro basketball player from Europe. Today I tried some of your workouts and it’s great! I enjoyed the session a lot and I will try other workouts upcoming week! Thanks a lot for doing it! It’s very helpful for me as a basketball player!

Laura

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