Knee physiotherapy exercises

Active Locking in Knee Extension with Finger FeedbackActive locking in knee extension with finger feedback, 3 sets, 10 repetitions, 3-second hold Active Quadriceps Contraction with Hand FeedbackActive quadriceps contraction with hand feedback, 3 sets, 10 repetitions, hold for 5 seconds each Alternating Jump Lunges with LadderAlternating jump lunges with ladder, 3 sets, 10 repetitions per leg Alternating Lunges with JumpsAlternating lunges with jumps, 3 sets, 8 repetitions per leg, controlled tempo Assisted Deep SquatAssisted deep squat, 3 sets, 8 repetitions, controlled range of motion Assisted Deep Squat with TRXDeep squat with TRX, 3 sets, 10 repetitions, tempo 2-1-2 Assisted Eccentric Hamstring StrengtheningAssisted eccentric hamstring strengthening, 3 sets, 8 repetitions, controlled movement during descent Assisted Single-Leg DeadliftAssisted single-leg deadlift, 3 sets, 8 repetitions per leg, with light support on a chair or wall Assisted single-leg squat with TRXAssisted single-leg squat with TRX, 3 sets, 8 repetitions per leg Assisted Unipodal SquatAssisted unipodal squat, 3 sets, 8 repetitions per leg, slow descent, support if needed Backward Lunge with Towel SlideBackward lunge with towel slide, 3 sets, 10 repetitions per leg Backward Running with Resistance BandBackward running against resistance, 3 sets, 20 meters per set, with a resistance band around the waist Band-Resisted Knee Flexion and ExtensionBand-Resisted Knee Flexion and Extension, 3 sets, 8 repetitions per leg Bodyweight Leg Curl (Leg Curl)Bodyweight leg curl, 3 sets, 12 repetitions per leg Bridge with Hamstring StrengtheningBridge with hamstring strengthening, 3 sets, 8 repetitions, controlled movement Captain Morgan with SwissBallCaptain Morgan with SwissBall, 3 sets, 8 repetitions per side Controlled Jump SquatJump squat, 3 sets, 8 repetitions, controlled tempo Controlled Knee DiveControlled knee dive, 3 sets, 8 repetitions per leg Controlled Knee ExtensionKnee extension, 3 sets, 12 repetitions, controlled movement Controlled Landing Jump with KettlebellControlled landing jump with kettlebell, 3 sets, 8 repetitions Controlled Stair ClimbingStair climbing, 3 sets, 10 repetitions per leg, controlled ascent Controlled Stair Descent for Knee StrengtheningStair descent, 3 sets, 8 repetitions per leg, controlled movement Controlled Step-Down for Quadriceps StrengtheningControlled step-down, 3 sets, 8 repetitions per leg Deadlift for Knee StrengtheningDeadlift, 3 sets, 8 repetitions, tempo 2-0-2 Deadlift with Oscillations and Rotations for Knee StrengtheningDeadlift with oscillations and rotations, 3 sets, 8 repetitions, controlled movement Deep single-leg squat with TRXDeep single-leg squat with TRX, 3 sets, 8 repetitions per leg, tempo 3-1-2 Depth Jump (Plyometric Depth Jump)Depth jump plyometric, 3 sets, 6 repetitions, rest 60 seconds between sets Depth jump with slow landingDepth jump with slow landing, 3 sets, 6 repetitions, controlled landing Dynamic Eccentric Hamstring StrengtheningDynamic eccentric hamstring strengthening, 3 sets, 8 repetitions, controlled movement Dynamic Glute Bridge with Ball Between KneesDynamic glute bridge with ball, 3 sets, 12 repetitions, ball placed between knees Dynamic Glute Bridge with Knee FlexionDynamic glute bridge with knee flexion, 3 sets, 10 repetitions per leg Dynamic Hamstring Strengthening on the Inner TrackDynamic hamstring strengthening on the inner track, 3 sets, 10 repetitions per leg Dynamic Hamstring StretchDynamic hamstring stretch, 2 sets, 10 repetitions per leg Dynamic lateral step runDynamic lateral step run, 3 sets, 12 repetitions per side Dynamic Lunge for Knee StrengtheningDynamic lunge, 3 sets, 10 repetitions per leg Dynamic step runningDynamic step running, 3 sets, 20 seconds, 40 seconds rest between sets Dynamic Step Up with JumpDynamic step up with jump, 3 sets, 8 repetitions per leg, stable bench Eccentric Gliding with Trunk RotationEccentric gliding with trunk rotation, 3 sets, 10 repetitions, with ball or roller under the knee Eccentric hamstring curl with internal rotationEccentric hamstring curl with internal rotation, 3 sets, 8 repetitions, slow controlled return Eccentric Hamstring Curl with TRXEccentric hamstring curl with TRX, 3 sets, 8 repetitions, slow controlled descent Eccentric Hamstring Strengthening for Sprint (Nordic Hamstring)Nordic hamstring sprint-specific, 3 sets, 6 reps, slow descent, assisted return Eccentric Hamstring Strengthening on Swiss BallEccentric hamstring strengthening on Swiss Ball, 3 sets, 8 repetitions, controlled movement Eccentric Hamstring Strengthening with Load, Hip Flexed at 90°Eccentric hamstring strengthening with load, hip flexed at 90°, 3 sets, 8 repetitions per leg Eccentric Hamstring Strengthening with Resistance BandEccentric hamstring strengthening with resistance band, 3 sets, 8 repetitions per leg Eccentric Knee FlexionEccentric knee flexion, 3 sets, 8 repetitions per leg, controlled movement Eccentric Quadriceps Strengthening with TRXEccentric quadriceps strengthening with TRX, 3 sets, 8 repetitions, slow descent over 4 seconds Eccentric single-leg squat to strengthen the quadricepsEccentric single-leg squat, 3 sets, 8 repetitions per leg, tempo 3 seconds descent Eccentric squat descentEccentric squat descent, 3 sets, 8 repetitions, slow controlled movement Fake jump for knee strengtheningFake jump, 3 sets, 8 repetitions Forward Lunge with DumbbellsForward lunge with dumbbells, 3 sets, 10 repetitions per leg Forward Lunge with Knee ExtensionForward lunge with knee extension, 3 sets, 10 repetitions per leg Forward Lunge with Knee Valgus ControlForward lunge with knee valgus control, 3 sets, 10 repetitions per leg Forward Lunge with Trunk RotationForward lunge with trunk rotation, 3 sets, 10 repetitions per side Forward Lunges with SupportForward lunges with support, 3 sets, 10 repetitions per leg, slow descent, 2-second pause at the bottom Forward/Backward Step Down for Knee StrengtheningForward/backward step down, 3 sets, 10 repetitions per leg, controlled movement Glute BridgeGlute bridge, 3 sets, 12 repetitions, controlled ascent, hold 2 seconds at the top Glute Bridge HoldGlute bridge hold, 3 sets, hold for 20 seconds, 30 seconds rest between sets Glute Bridge on HeelsGlute bridge on heels, 3 sets, 10 repetitions, hold 2 seconds at the top Glute Bridge with Semi-Tended Legs on StepGlute bridge with semi-tended legs on step, 3 sets, 10 repetitions, lower limb control Glute Bridge with Specific Quadriceps ContractionGlute bridge with specific quadriceps contraction, 3 sets, 10 repetitions, hold for 3 seconds at the top Good morning with trunk rotationGood morning with rotation, 3 sets, 10 repetitions, trunk rotation with each rise Hamstring Curl in Dorsal Bridge PositionHamstring curl in dorsal bridge position, 3 sets, 10 repetitions, controlled movement Hamstring Curl in Prone PositionHamstring curl in prone position, 3 sets, 10 repetitions, controlled movement Hamstring Curl on FlowinHamstring curl on Flowin, 3 sets, 10 repetitions, slow and controlled movement Hamstring curl on slidersHamstring curl on sliders, 3 sets, 10 repetitions, controlled movement Hamstring Curl on Swiss BallHamstring curl on Swiss Ball, 3 sets, 10 repetitions, controlled movement Hamstring Curl on the Floor on MatHamstring curl on the floor on a mat, 3 sets, 12 repetitions Hamstring curl with dumbbellHamstring curl with dumbbell, 3 sets, 10 repetitions per leg Hamstring Curl with TRXHamstring curl with TRX, 3 sets, 10 repetitions, controlled movement Hamstring Isometric Strengthening with Swiss BallHamstring isometric strengthening with Swiss Ball, 3 sets, hold 10 seconds, 5 repetitions per set Hamstring Muscle Wake-up in Prone PositionHamstring muscle wake-up in prone position, 3 sets, 10 repetitions per leg, slow and controlled movement Hamstring strengthening in prone positionHamstring strengthening in prone position, 3 sets, 12 repetitions, controlled movement Isometric Abduction SquatIsometric abduction squat, 3 sets, 8 repetitions, 5-second hold in the lowered position Isometric Bridge for HamstringsHamstring isometric bridge, 3 sets, hold 10 seconds, rest 30 seconds Isometric Chair with Slight Flexion at 30 DegreesIsometric chair, slight flexion at 30°, 3 sets, hold for 20 seconds Isometric Hamstring Contraction with Bent KneeIsometric hamstring contraction, bent knee at specified angle, 3 sets, hold for 10 seconds Isometric Hamstring Strengthening at 90°Isometric hamstring strengthening at 90°, 3 sets, hold 10 seconds, rest 30 seconds Isometric Hamstring Strengthening in Prone PositionIsometric hamstring strengthening in prone position, 3 sets, 10 contractions of 5 seconds Isometric Hamstring Strengthening in Prone Position with Resistance BandIsometric hamstring strengthening in prone position with resistance band, knee bent at 30°, 3 sets, hold 10 seconds, rest 30 seconds Isometric Hamstring Strengthening with Elastic BandIsometric hamstring strengthening with elastic band, 3 sets, hold for 10 seconds, 5 repetitions per leg Isometric Quadriceps Contraction Against a WallIsometric quadriceps contraction against a wall, 3 sets, hold 10 seconds, rest 20 seconds Isometric Quadriceps Contraction in Sitting PositionSeated isometric quadriceps contraction, 3 sets, 10 repetitions, hold for 5 seconds Isometric Quadriceps Contraction with Towel Under the KneeIsometric quadriceps contraction with towel under the knee, 3 sets, 10 repetitions, hold for 5 seconds Isometric Quadriceps Strengthening with Swiss BallIsometric quadriceps strengthening with Swiss Ball, 3 sets, hold 10 seconds, 8 repetitions per leg Jump Over an ObstacleJump over an obstacle, 3 sets, 8 repetitions Jump Squats with LadderJump squats with ladder, 3 sets, 8 repetitions Jumping LungesJumping lunges, 3 sets, 10 repetitions per leg Jumping Lunges with TRXJumping lunges with TRX, 3 sets, 8 repetitions per leg Kettlebell Swing for Knee StrengtheningKettlebell swing, 3 sets, 12 repetitions, controlled movement Knee Extension with Controlled Internal RotationKnee extension with internal rotation, 3 sets, 10 repetitions Knee Extension with Elastic BandKnee extension with elastic band, 3 sets, 12 repetitions Knee Extension with Trunk Stability and Ball Under the KneeKnee extension with trunk stability, 3 sets, 10 repetitions, ball under the knee Knee Extension with TRXKnee extension with TRX, 3 sets, 10 repetitions per leg, controlled movement Knee Flexion at 60 Degrees PressKnee flexion at 60° press, 3 sets, 10 repetitions, moderate load Knee Flexion with Low Amplitude (Leg Curl)Low amplitude leg curl, 3 sets, 12 repetitions, slow and controlled movement Knee Flexion with Resistance Band in Supine PositionKnee flexion with resistance band in supine position, 3 sets, 10 repetitions Knee Strengthening DiveThe dive, 3 sets, 8 repetitions per leg, controlled movement Knee strengthening slide exerciseKnee slider, 3 sets, 8 repetitions per leg Lateral LungeLateral lunge, 3 sets, 10 repetitions per side Lateral lunge with kettlebell stabilizationLateral lunge with kettlebell stabilization, 3 sets, 8 repetitions per side, kettlebell held with both hands in front of the chest Lateral lunge with stickLateral lunge with stick, 3 sets, 10 repetitions per side Lateral step-up with dumbbellsLateral step-up with dumbbells, 3 sets, 10 repetitions per leg Leg Extension on MachineLeg extension on the machine, 3 sets, 10 repetitions, tempo 2-0-2 Leg PressLeg press, 3 sets, 10 repetitions, moderate load Lunge with Knee StabilizationLunge with knee stabilization, 3 sets, 10 repetitions per leg, slow and controlled movement Lunge with Medicine BallLunge with medicine ball, 3 sets, 8 repetitions per leg Lunge with progressive flexionLunge with progressive flexion, 3 sets, 10 repetitions per leg, increasing range with each repetition Lying Hamstring Curl with Slow Eccentric PhaseLying hamstring curl, 3 sets, 10 repetitions, slow eccentric phase Moderate treadmill runningTreadmill running, 3 sets, 5 minutes at a moderate pace Nordic Hamstring CurlNordic hamstring curl, 3 sets, 6 repetitions, eccentric control Nordic hamstring with abdominal bracingNordic hamstring with abdominal bracing, 3 sets, 6 repetitions, controlled eccentric phase Object pickup from the ground on one legPicking up an object from the ground on one leg, 3 sets, 8 repetitions per leg Object pickup from the ground with knee flexionPicking up an object from the ground with knee flexion, 3 sets, 8 repetitions Offset Feet Glute BridgeOffset feet glute bridge, 3 sets, 10 repetitions, hold 2 seconds at the top Prone Knee Flexion with Resistance BandProne leg curl with resistance band, 3 sets, 12 repetitions per leg Quadriceps Isometric ExtensionQuadriceps isometric extension, 3 sets, hold 10 seconds, 5 repetitions per leg Quadriceps Self-Massage with Foam RollerQuadriceps self-massage with foam roller, 2 minutes per thigh Quadriceps strengthening with electrical stimulationQuadriceps strengthening with electrical stimulation, 3 sets, 12 repetitions, adjusted intensity, voluntary contraction synchronized with stimulation Quadriceps Strengthening with PlankQuadriceps strengthening, 3 sets, 10 repetitions, hold 5 seconds per repetition Rapid Plyometric Hurdle JumpsRapid plyometric hurdle jumps, 3 sets, 8 repetitions, 60 seconds rest between sets Rapid Plyometric JumpsRapid plyometric jumps, 3 sets, 10 repetitions, 45 seconds rest Reverse LungeReverse lunge, 3 sets, 10 repetitions per leg Reverse Lunge with Electro-stimulationReverse lunge with electro-stimulation, 3 sets, 10 repetitions per leg Reverse Lunge with Trunk RotationReverse lunge with trunk rotation, 3 sets, 10 repetitions per side Reverse Nordic CurlReverse Nordic curl, 3 sets, 8 repetitions, slow and controlled tempo Reverse Pedaling on Stationary Bike for Knee StrengtheningReverse pedaling on stationary bike, 3 sets, 8 minutes, moderate resistance Seated Knee Extension with Electro-stimulationSeated knee extension with electro-stimulation, 3 sets, 10 repetitions, appropriate resistance Seated Leg ExtensionSeated leg extension, 3 sets, 12 repetitions, controlled movement Semi-Extended Leg Glute BridgeSemi-extended leg glute bridge, 3 sets, 10 repetitions, hold 2 seconds at the top Single-arm kettlebell transferSingle-arm kettlebell transfer, 3 sets, 8 repetitions per side Single-leg Chair SquatSingle-leg chair squat, 3 sets, 8 repetitions per leg, hold 5 seconds at the bottom Single-leg chair with weightSingle-leg chair with weight, 3 sets, 8 repetitions per leg, appropriate load (dumbbell or kettlebell) Single-leg Dynamic PressSingle-leg dynamic press, 3 sets, 10 repetitions per leg, tempo 2-0-2 Single-leg Glute BridgeSingle-leg glute bridge, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Single-Leg Glute Bridge HoldSingle-leg glute bridge hold, 3 sets, hold 15 seconds per leg Single-leg glute bridge on heelSingle-leg glute bridge on heel, 3 sets, 8 repetitions per leg, hold 2 seconds at the top Single-leg Glute Bridge with Elevated LegSingle-leg glute bridge with elevated leg, 3 sets, 8 repetitions per leg, hold 2 seconds at the top Single-leg Glute Bridge with Semi-extended LegSingle-leg glute bridge with semi-extended leg, 3 sets, 8 repetitions per leg, hold 2 seconds at the top Single-leg Isometric PressSingle-leg isometric press, 3 sets, hold 10 seconds per leg Single-leg Isometric Spanish SquatSingle-leg isometric Spanish squat, 3 sets, hold 20 seconds per leg, with strap or band Single-leg Isometric SquatSingle-leg isometric squat, 3 sets, hold for 20 seconds per leg Single-leg Jump SquatSingle-leg jump squat, 3 sets, 6 repetitions per leg, 60 seconds rest between sets Single-leg Knee Extension in StandingSingle-leg knee extension, 3 sets, 10 repetitions per leg Single-leg press on Swiss BallSingle-leg press on Swiss Ball, 3 sets, 10 repetitions per leg Single-leg Spanish squat with elastic bandSingle-leg Spanish squat, 3 sets, 8 repetitions per leg, tempo 3-1-3, using a strong elastic band around the knees Single-leg squat on a 25° inclined planeSingle-leg decline squat, 3 sets, 8 repetitions per leg, inclined plane at 25°, controlled movement Single-leg squat on Bosu with three-directional movement of the opposite legSingle-leg squat on Bosu with three-directional movement of the contralateral leg, 3 sets, 8 repetitions per leg Single-leg squat on unstable cushionSingle-leg squat on unstable cushion, 3 sets, 8 repetitions per leg Single-leg squat with ball feedbackSingle-leg squat with ball feedback, 3 sets, 8 repetitions per leg Single-leg squat with holdSingle-leg squat with hold, 3 sets, 8 repetitions per leg, hold 2 seconds at the bottom Single-leg squat with knee stabilizationSingle-leg squat with knee stabilization, 3 sets, 8 repetitions per leg, tempo 2-1-2 Single-leg squat with knee valgus controlSingle-leg squat with knee valgus control, 3 sets, 8 repetitions per leg Single-leg squat with weightSingle-leg squat with weight, 3 sets, 8 repetitions per leg, moderate load Sissi squatSissi squat, 3 sets, 8 repetitions, tempo 3-1-2 Sliding Lateral Lunges with TowelSliding lateral lunges, 3 sets, 10 repetitions per side, with a towel under the foot Slipped Eccentric Knee Extension with BallSlipped eccentric knee extension with ball, 3 sets, 10 repetitions Slow Therapeutic SquatTherapeutic squat, 3 sets, 10 repetitions, slow 3-second descent Spanish Isometric Squat with BandSpanish squat isometric, 3 sets, hold for 30 seconds, 30-second rest between sets, use a rigid band behind the knees Split Squat JumpSplit squat jump, 3 sets, 8 repetitions per leg, no equipment Split squat on wall barsSplit squat on wall bars, 3 sets, 10 repetitions per leg Split squat with rear foot on SwissballSplit squat with rear foot on Swissball, 3 sets, 8 repetitions per leg Squat at 30 DegreesSquat at 30°, 3 sets, 10 repetitions, controlled movement Squat at 60 DegreesSquat at 60 degrees, 3 sets, 10 repetitions Squat with resistance bandSpanish squat with resistance band, 3 sets, 10 repetitions, tempo 2-0-2 Squat with shoulder abduction and elastic bandSquat with shoulder abduction, 3 sets, 10 repetitions, elastic resistance around the knees Standing Good MorningStanding good morning, 3 sets, 10 repetitions, tempo 2-0-2 Standing Hamstring CurlStanding hamstring curl, 3 sets, 12 repetitions per leg Standing Hamstring Curl with Resistance BandStanding hamstring curl with resistance band, 3 sets, 12 repetitions per leg Standing Leg Curl with Leg Extended (Leg Curl Standing)Standing leg curl with extended leg, 3 sets, 10 repetitions per leg Stationary Bike Exercise for Knee StrengtheningStationary bike, 3 sets, 8 minutes, moderate resistance Step down on a stepStep down on a step, 3 sets, 10 repetitions per leg Step down with kettlebellStep down with kettlebell, 3 sets, 8 repetitions per leg Step down with knee stabilizationStep down with knee stabilization, 3 sets, 10 repetitions per leg, controlled movement Step up on a boxStep up on a box, 3 sets, 10 repetitions per leg, box height 20 cm Step Up on a StepStep up on a step, 3 sets, 10 repetitions per leg Step up on box with elastic pullStep up on box with elastic pull, 3 sets, 10 repetitions per leg Step up onto a box with dumbbellsStep up onto a box with dumbbells, 3 sets, 10 repetitions per leg Step up with hip abduction and backward pullStep up with hip abduction and backward pull, 3 sets, 10 repetitions per leg, using an elastic band around the ankles Step up with rear elastic tractionStep up with rear elastic traction, 3 sets, 10 repetitions per leg, with elastic band Step up/down on a step with electrostimulationStep up/down on a step with electrostimulation, 3 sets, 10 repetitions per leg Step-up for Knee StrengtheningStep-up, 3 sets, 10 repetitions per leg Stiff-legged deadlift with dumbbells or barbellStiff-legged deadlift, 3 sets, 10 repetitions, with dumbbells or barbell Supported Unilateral Squat on BoxSupported unilateral squat on box, 3 sets, 8 repetitions per leg, controlled movement Tight-Leg Plyometric JumpsTight-leg plyometric jumps, 3 sets, 8 repetitions Treadmill walking for knee strengtheningTreadmill walking, 3 sets of 5 minutes, moderate speed TRX SquatTRX Squat, 3 sets, 10 repetitions, tempo 2-0-2 Unilateral Eccentric Hamstring StrengtheningUnilateral eccentric hamstring strengthening, 3 sets, 8 repetitions per leg, slow controlled movement Unilateral Eccentric Hamstring Strengthening on Swiss BallUnilateral eccentric hamstring strengthening on Swiss Ball, 3 sets, 8 repetitions per leg Unilateral Eccentric Knee ExtensionUnilateral eccentric knee extension, 3 sets, 8 repetitions per leg, tempo 3 seconds descent Unilateral Eccentric Leg CurlUnilateral eccentric leg curl, 3 sets, 8 repetitions per leg, tempo 3 seconds in the eccentric phase Unilateral Eccentric Leg PressUnilateral eccentric leg press, 3 sets, 8 repetitions per leg, 3-second descent tempo Unilateral Eccentric Squat on Inclined PlaneUnilateral eccentric squat on inclined plane, 3 sets, 8 repetitions per leg, slow descent on inclined surface Unilateral Hip LiftUnilateral hip lift, 3 sets, 10 repetitions per leg, hold 2 seconds at the top Unilateral Leg ExtensionUnilateral leg extension, 3 sets, 10 repetitions per leg, tempo 2-0-2 Unilateral Leg Flexion (Single Leg Curl)Single leg curl, 3 sets, 12 repetitions per leg Wall Sit (Isometric Chair Position)Wall sit, 3 sets, hold for 30 seconds Wall Sit with LoadWall sit with load, 3 sets, 30 seconds, 5kg dumbbell on thighs Wall Squat with Swiss BallWall squat with Swiss ball, 3 sets, 10 repetitions, slow descent to 90 degrees Wall-supported Sissi squatWall-supported Sissi squat, 3 sets, 8 repetitions Weighted Nordic Hamstring ExerciseWeighted Nordic hamstring exercise, 3 sets, 6 repetitions, slow descent, weight held on the chest Weighted Squat with ElevationWeighted squat with elevation, 3 sets, 10 repetitions, light to moderate load Wide and Narrow Leg SquatsWide and narrow leg squats, 3 sets, 10 repetitions per variation

Active Knee Flexion and Extension Mobilization with BallActive knee flexion/extension mobilization with ball, 2 sets, 12 repetitions Active Knee Rotation MobilizationActive knee rotation mobilization, 3 sets, 10 repetitions Active-assisted knee extension mobilizationActive-assisted knee extension mobilization, 3 sets, 10 repetitions Active-assisted knee flexion mobilizationActive-assisted knee flexion mobilization, 3 sets, 10 repetitions Backward walking with knee extensionBackward walking with knee extension, 3 sets, 10 repetitions per leg Bipodal Eccentric LandingBipodal eccentric landing, 3 sets, 8 repetitions Bosu proprioception with ball feedbackBosu proprioception with ball feedback, 3 sets, 8 repetitions, knee control Hamstring Self-Massage with Foam RollerHamstring self-massage on foam roller, 2 sets, 45 seconds per leg Jumping with a pause on the spot for knee controlJumping in place, 3 sets, 8 repetitions, knee control at each landing Lateral jumps with stabilizationLateral jumps with stabilization, 3 sets, 8 repetitions per side, 2-second pause at landing Multidirectional Patella MobilizationMultidirectional patella mobilization, 2 sets, 1 minute per knee Neurodynamic mobilization of the tibial nerveNeurodynamic mobilization of the tibial nerve, 3 sets, 10 repetitions, leg extended, ankle dorsiflexion and knee extension Peroneal nerve neurodynamic mobilization in sitting positionNeurodynamic mobilization of the peroneal nerve, seated, 3 sets, 8 repetitions per leg Seated Knee Extension with WeightsSeated knee extension with weights, 3 sets, 10 repetitions, slow and controlled movement Self-massage of the posterior knee with a ballSelf-massage of the posterior knee with a ball, 2 sets, 1 minute per set Standing Hamstring StretchStanding hamstring stretch, 3 sets, 30 seconds per leg Standing Quadriceps StretchStanding quadriceps stretch, 3 sets, hold for 30 seconds per side Tandem WalkingTandem walking, 3 sets, 10 steps forward then 10 steps backward Tight-Legged Plyometric JumpsTight-legged plyometric jumps, 3 sets, 8 repetitions, controlled execution

45° Landing Jump onto Bosu45° landing jump onto bosu, 3 sets, 8 repetitions Alternating A-skips for Knee Motor ControlAlternating A-skips, 3 sets, 20 repetitions (10 per leg), controlled execution Bipodal eccentric landing with reboundBipodal eccentric landing with rebound, 3 sets, 8 repetitions Bipodal forward/backward jumpsBipodal forward/backward jumps, 3 sets, 20 seconds, rest 40 seconds Bosu proprioception with ball releaseBosu proprioception with ball release, 3 sets, 8 repetitions per leg Continuous on-the-spot jumps for knee motor controlContinuous on-the-spot jumps, 3 sets, 20 repetitions, movement control Controlled 20-meter SprintControlled sprint, 4 rounds of 20 meters, full recovery between sprints Controlled B-SkipsB-Skips, 3 sets, 12 repetitions per leg, controlled execution Controlled Football Pass for Knee ControlFootball-specific pass, 3 sets, 10 repetitions per leg, knee control Controlled hurdle jumps with low hurdlesHurdle jumps with low hurdles, 3 sets, 8 repetitions, focus on movement control Controlled Jumping in PlaceControlled jumping in place, 3 sets, 8 repetitions Cutting and Direction Change SprintCutting and direction change sprint, 4 sets, 6 back-and-forths, 60 seconds recovery between sets Diagonal on One LegDiagonal on one leg, 3 sets, 8 repetitions per leg Dynamic Box JumpDynamic box jump, 3 sets, 8 repetitions, controlled movement with each jump Dynamic Internal Hamstring Track Strengthening with MarkerDynamic internal hamstring strengthening with marker, 3 sets, 10 repetitions, movement control Dynamic jump onto step for knee controlDynamic jump onto step, 3 sets, 8 repetitions, movement control Jump landing with stick feedbackJump landing with stick feedback, 3 sets, 8 repetitions Jump with destabilization by the physiotherapist using a SwissBallJump with destabilization by the physiotherapist using a SwissBall, 3 sets, 8 repetitions Jump with Landing in SquatJump with landing in squat, 3 sets, 8 repetitions, movement control Jump with stabilization on ground markerJump with stabilization on ground marker, 3 sets, 8 repetitions Jumping in place with triple flexion landingJumping in place with triple flexion landing, 3 sets, 8 repetitions Landing with Ground StopLanding with ground stop, 3 sets, 8 repetitions Lateral Bipod JumpsLateral bipod jumps, 3 sets, 12 repetitions, controlled movement Lateral jumps over low hurdlesLateral jumps over low hurdles, 3 sets, 8 repetitions per side, rest 45 seconds Lateral jumps with postural controlLateral jumps with postural control, 3 sets, 8 repetitions per side, 45 seconds rest Lateral lunge on Airex cushion with ball throwLateral lunge on Airex cushion with ball throw, 3 sets, 8 throws per side Lateral Step StabilizationLateral step stabilization, 3 sets, 8 repetitions per side, slow and controlled tempo Lateral Suicide for Knee Motor ControlLateral suicide, 3 sets, 8 repetitions, controlled amplitude Multidirectional destabilization jumps for the kneeMultidirectional destabilization jumps, 3 sets, 8 repetitions Perpendicular Landing Jump onto StepPerpendicular landing jump onto step, 3 sets, 8 repetitions Platform Jumps with StabilizationPlatform jumps with stabilization, 3 sets, 8 repetitions, 2-second pause upon landing Proprioception Course for the KneeKnee proprioception course, 3 repetitions, course with cones or obstacles, slow and controlled progression Proprioception on Bosu with Physiotherapist-Induced DestabilizationProprioception on Bosu with physiotherapist destabilization, 3 sets, 30 seconds per leg Proprioception sprinter with arm movementProprioception sprinter with arm movement, 3 sets, 8 repetitions per leg Rebound jumps with TRX for knee controlTRX rebound jumps, 3 sets, 8 repetitions, movement control Single-leg balance for knee and ankle proprioceptionSingle-leg balance, 3 sets, 30 seconds per leg Single-leg hurdle jumpsSingle-leg hurdle jumps, 3 sets, 8 repetitions per leg, hurdle height 20 cm Single-leg jump in 4 directionsSingle-leg jump in 4 directions, 3 sets, 8 jumps per direction, 1-minute rest between sets Single-leg jump landing with destabilizationSingle-leg jump landing with destabilization, 3 sets, 8 repetitions per leg Single-leg jump with stabilization on bosuSingle-leg jump with stabilization on bosu, 3 sets, 8 repetitions per leg, hold stabilization for 3 seconds upon landing Single-leg jumps with direction changeSingle-leg jumps with direction change, 3 sets, 8 jumps per leg Single-leg landing with knee stabilizationSingle-leg landing with knee stabilization, 3 sets, 8 repetitions per leg Single-leg lateral jumps with agility ladderSingle-leg lateral jumps with agility ladder, 3 sets, 10 repetitions per leg Single-leg perpendicular landing jump over stepSingle-leg perpendicular landing jump over step, 3 sets, 8 repetitions per leg, rest 45 seconds Single-leg plyometric jumpsSingle-leg plyometric jumps, 3 sets, 8 repetitions per leg, 60 seconds rest between sets Single-leg proprioception on Bosu with BlazepodSingle-leg proprioception on Bosu with Blazepod, 3 sets, 30 seconds per leg Single-leg proprioception with ball passesSingle-leg proprioception with ball passes, 3 sets, 10 passes per leg Single-leg proprioception with ball under the legSingle-leg proprioception with ball under the leg, 3 sets, 30 seconds per leg Single-leg proprioception with destabilizationSingle-leg proprioception with destabilization, 3 sets, 30 seconds per leg Single-leg proprioception with kettlebell transfer from one hand to the otherSingle-leg proprioception with kettlebell, transfer from one hand to the other, 3 sets, 30 seconds per leg Single-leg proprioception with weight transferSingle-leg proprioception with weight transfer, 3 sets, 8 repetitions per leg Single-leg stabilization with trunk rotationSingle-leg stabilization with trunk rotation, 3 sets, 8 rotations per leg Single-leg stance with ball passSingle-leg stance with ball pass, 3 sets, 10 passes per leg Single-leg support for knee motor controlSingle-leg support, 3 sets, 30 seconds per leg Single-leg walking with destabilizationSingle-leg walking with destabilization, 3 sets, 8 steps per leg, slow and controlled progression Specific football volley passSpecific football volley pass, 3 sets, 8 repetitions per leg, controlled execution Split squat on trampolineSplit squat on trampoline, 3 sets, 8 repetitions per leg, slow and controlled movement Sprinter-type Proprioception ExerciseSprinter-type proprioception, 3 sets, 8 repetitions per leg, movement control Support Reprise with BallReprise d'appui avec balle, 3 séries, 8 répétitions par jambe Unilateral forward/backward hoppingUnilateral forward/backward hopping, 3 sets, 10 repetitions per leg Unilateral stabilization on Bosu with kettlebellUnilateral stabilization on Bosu with kettlebell, 3 sets, hold for 20 seconds per leg Unipedal proprioception on unstable cushionUnipedal proprioception on unstable cushion, 3 sets, 30 seconds per leg Unipodal Jumps with Load ReliefUnipodal jumps with load relief, 3 sets, 8 repetitions per leg, movement control Unipodal proprioception with head flexion and extensionUnipodal proprioception with head flexion and extension, 3 sets, 30 seconds per leg Unipodal proprioception with head rotationUnipodal proprioception with head rotation, 3 sets, 30 seconds per leg Unloading Jumps for Knee Motor ControlUnloading jumps, 3 sets, 8 repetitions, controlled execution Zig Zag Running for Knee ControlZig zag run, 4 back-and-forth over 10 meters, moderate speed, focus on knee control

Ballistic Hamstring StretchBallistic hamstring stretch, 2 sets, 10 swings per leg Eccentric Hamstring Curl StandingStanding eccentric hamstring curl, 3 sets, 8 repetitions per leg Hamstring Self-StretchHamstring self-stretch, 3 sets, hold 30 seconds per leg Hamstring Stretch Against a WallHamstring stretch against wall, 3 sets, hold 30 seconds per leg Lateral Lying Quadriceps StretchLateral lying quadriceps stretch, 3 sets, hold 30 seconds per side Prone Quadriceps StretchProne quadriceps stretch, 3 sets, hold 30 seconds per leg Quadriceps Stretch with SwissBallQuadriceps stretch with SwissBall, 3 sets, hold 30 seconds per leg Single-leg Hamstring Stretch Sitting on StepSingle-leg hamstring stretch sitting on a step, 3 sets, hold 30 seconds per leg Standing Posterior Chain StretchPosterior chain stretch, 3 sets, hold 30 seconds per leg Standing TFL StretchStanding TFL stretch, 3 sets, hold 30 seconds per side

Joint Feet Proprioception with Head RotationsJoint feet proprioception with head rotations, 3 sets, 30 seconds Lateral Unipedal HopsLateral unipedal hops, 3 sets, 10 repetitions per side Lunge for Knee Motor ControlLunge exercise, 3 sets, 8 repetitions, movement control, no equipment Medicine Ball Jump with Controlled LandingMedicine ball jump, 3 sets, 8 repetitions, controlled landing Modified A-skips for Knee Motor ControlModified A-skips, 3 sets, 10 repetitions per leg, slow and controlled execution Single-leg balanceSingle-leg balance, 3 sets, hold for 30 seconds per leg Single-leg jumps with on-the-spot stopSingle-leg jumps with on-the-spot stop, 3 sets, 8 repetitions per leg, 45 seconds rest between sets Standing proprioception with feet together and head flexion and extension movementsStanding proprioception with feet together and head flexion and extension, 3 sets, hold 30 seconds each Tandem Balance with Eyes ClosedTandem balance with eyes closed, 3 sets, hold for 20 seconds Unstable Cushion BalanceUnstable cushion balance, 3 sets, 30 seconds per leg