Jumpers Knee Program

Jumpers Knee Program

The Jumper’s Knee Program is designed to help athletes prevent, and heal knee pain with a progressive, 3-month exercise program to help strengthen the hips, knees, and ankles

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Jumpers Knee Program

13 Videos

  • Intro to Jumpers Knee Program

  • Jumpers Knee - Month 1, Day 1 + 5 (1)

    This is month 1 of the program! It’s important we develop healthy human strength before we get into more athlete based workouts.

    In month 1, the focus will be on isometrics for strength, and healthy tendon health.

    1A. Spanish Squats/Goblet Squat Iso Hold 3x :45 secs (add 1 set per week)
    2A. Hi...

  • Jumpers Knee - Month 1, Day 1 + 5 (2)

    This is month 1 of the program! It’s important we develop healthy human strength before we get into more athlete based workouts.

    In month 1, the focus will be on isometrics for strength, and healthy tendon health.

    1B. Hamstring Iso Hold (Wall or Foam Roller) 3x :30 L/R
    2B. Split Stance Soleus I...

  • Jumpers Knee - Month 1, Day 3 (1)

    This is month 1 of the program! It’s important we develop healthy human strength before we get into more athlete based workouts.

    In month 1, the focus will be on isometrics for strength, and healthy tendon health. I HIGHLY recommend stopping basketball activities if you are having serious knee p...

  • Jumpers Knee - Month 1, Day 3 (2)

    This is month 1 of the program! It’s important we develop healthy human strength before we get into more athlete based workouts.

    In month 1, the focus will be on isometrics for strength, and healthy tendon health.

    1B. Hamstring Iso Hold (Wall or Foam Roller) 3x :30 L/R
    2B. Seated Soleus Raise 3...

  • Jumpers Knee Month 2, Day 1 + 5

    In month 2, we are still going to focus on isometrics, but we’re going to start implementing higher ranges of motion and eccentric (lengthening of the muscle).

    If you’re starting to feel better, and have already done month 1 , we can start to add in basketball activities SLOWLY over the month, ...

  • Jumpers Knee Month 2, Day 1 + 5 (2)

    In month 2, we are still going to focus on isometrics, but we’re going to start implementing higher ranges of motion and eccentric (lengthening of the muscle).

    If you’re starting to feel better, and have already done month 1 , we can start to add in basketball activities SLOWLY over the month,...

  • Jumpers Knee - Month 2, Day 3 (1)

    In month 2, we are still going to focus on isometrics, but we’re going to start implementing higher ranges of motion and eccentric (lengthening of the muscle).

    If you’re starting to feel better, and have already done month 1 , we can start to add in basketball activities SLOWLY over the month, ...

  • Jumpers Knee - Month 2, Day 3 (2)

    In month 2, we are still going to focus on isometrics, but we’re going to start implementing higher ranges of motion and eccentric (lengthening of the muscle).

    If you’re starting to feel better, and have already done month 1 , we can start to add in basketball activities SLOWLY over the month, ...

  • Jumpers Knee - Month 3, Day 1 + 5 (1)

    In month 3, we are continuing to progress slowly over the month by adding in more basketball activities over time. We have to progressively overload the tendon with weight, and slowly start to increase to the speeds we see in basketball.

    Jumping right back into sport immediately is a recipe for ...

  • Jumpers Knee - Month 3, Day 1 + 5 (2)

    In month 3, we are continuing to progress slowly over the month by adding in more basketball activities over time. We have to progressively overload the tendon with weight, and slowly start to increase to the speeds we see in basketball.

    Jumping right back into sport immediately is a recipe for ...

  • Jumpers Knee - Month 3, Day 3

    In month 3, we are continuing to progress slowly over the month by adding in more basketball activities over time. We have to progressively overload the tendon with weight, and slowly start to increase to the speeds we see in basketball.

    Jumping right back into sport immediately is a recipe for ...

  • Jumpers Knee - Month 3, Day 3 (2)

    In month 3, we are continuing to progress slowly over the month by adding in more basketball activities over time. We have to progressively overload the tendon with weight, and slowly start to increase to the speeds we see in basketball.

    Jumping right back into sport immediately is a recipe for ...