Preview

The purpose of the warmup is to prepare the athlete for the rest of the workout. Athletes will perform dynamic stretching exercises, as well as light movements to increase their heart rate and prime their central nervous system for the other exercises.

Based on the assessment results, each athlete will receive corrective exercises to fix their most prominent movement deficiencies. Kneekeeper will make sure athletes spend enough time in this critical section, and create a progression as athletes improve their assessment metrics.

For the balance section of the workout, the focus will be on improving stability in various  positions an athlete would experience on the court or field. Progression from stable surfaces, to unstable surfaces, to live perturbations will be used to simulate and prepare the athlete for sport.

The power section of the workout will focus on the explosive capability of each athlete. In addition to improving jumping ability and quickness, an emphasis will be placed on proper landing mechanics, as many knee injuries are a consequence of faulty landing mechanics.

This section of the workout addresses the improvement of the quickness and change of direction of each athlete. Efficiency in change of direction is not only important for performance, but also critical for the reduction in risk of significant injuries.

The strength section of the workout serves to improve the amount of force that can be generated by the athlete. These exercises will target the legs and the core, to improve movement in each athlete’s sport.