Sports Specific Guidance
Some sports have developed their own specific warm-up programmes. The warm-up we teach is generic for all sports but can be replaced by a sport-specific warm-up below.
Football
Football is a demanding sport for the knees involving frequent jumping/landing and change of direction. By warming-up with the FIFA 11+ programme the player can prepare themselves for the demands of the sport.
Optimally the programme should be performed as a warm-up at least 2-3 times per week. The program consists of running drills, muscle-activation exercises and then more challenging running drills. These components address potential deficits in the strength and coordination of the stabilising muscles around the knee joint. It is important to use proper technique during all of the exercises (see Do’s and Don’ts of Warm-up Programmes).
Netball
Netball is a demanding sport for the knees involving frequent jumping/landing and change of direction. By warming-up with the Jump High Land Well programme from England Netball the player can prepare themselves for the demands of the sport.
Optimally the programme should be performed as a warm-up at least 2 times per week. The program includes leg and core strengthening and controlled jump/hop drills. These components address potential deficits in the strength and coordination of the stabilising muscles around the knee joint. It is important to use proper technique during all of the exercises (see Do’s and Don’ts of Warm-up Programmes).
alternative hamstring exercise
Very wet ground? Very hard court?
Russian hamstrings are an exercise in the PEP programme that are great for strengthening the hamstrings (the muscles at the back of the thigh). However, they require kneeling on the ground and sometimes they’re not practical if the ground is very wet or playing on a hardcourt with nothing to cushion your knees. An alternative hamstring exercise that players can do alone (or in pairs for balance) is explained in this video.
Rugby
Rugby is a popular contact team sport. It involves lots of side-stepping and sudden changes of direction which is demanding on the knees. Regular use of an appropriate injury prevention warm-up program prepares players for the games physical demands and reduces the risk of injury.
For the program to be effective it should be performed as part of all training sessions and prior to matches (2-3 times a week). The RFU “Activate” program consists of exercises designed to improve functional and core strength, balance and agility.
It is important to use the correct technique when performing the exercises (see Do’s and Don’ts of Warm-up Programmes).
For more information on the Activate programme please see the England Rugby website.
England Rugby Activate Program
U15s
U16s
U17/18s
Hockey
Currently UK Hockey doesn’t have any guidance so we would recommend using The Warm Up.
Basketball
England Basketball have recommended a warm up program to help reduce injuries.
