30-Minute Injury Prevention Workouts

Despite how it feels, the quarantine is going to end. Will you be ready? Exercise Injury Prevention Tips:

When this is all over, we will go back to work, school, and sports. How we utilize this time can help decide how we handle the return – we have a huge opportunity to better ourselves.

From the sports training point of view, we have been gifted the time to reduce our injury risk, improve our resilience, and make us better athletes.

At a certain point, sports and practices will resume and kids will jump right back into the same volume and intensity of workouts. This becomes a problem if the 2 or more months of the quarantine were spent resting – injury rates will dramatically increase when sports and training begin.

Prepare for returning to sports

We have developed a 6-week, twice a week, 30-minute per session training program designed to help prevent this influx of injuries upon returning to sports. This program will work on building the resilience, overall strength, and stability required to reduce your risk of injuries.

Each session will cover:

Dynamic warm up
Mobility
Stability/Plyometrics
Strength

Disclaimer: Contact a medical professional prior to beginning any workout program. Do not perform exercises with which you are not comfortable; exercise at your own risk. Please reach out to us if you have any concerns!

Week 1 Day 1

Warm up – 30 seconds each exercise, building intensity every 10 seconds
- Jumping Jacks
- High knees
- Scissors
- Lateral hops
- Butt kicks
- Marching or A-skips
Mobility –
- Deep squat arm reach- 1 minute
- World’s greatest stretch- 30 sec per side
- Hip flexor stretch- 30 sec per side
Stability
- SLOW single leg skater squats- 1 minute each leg
- Sideways skater hops- 2 minutes
Strength – 20 minute As Many Reps as Possible (AMRAP)
- 10 squats
- 20 alternating lunges
- 10 push ups (regress as needed)
- 15 sec side plank each side

Warm up, Mobility, Stability:

Strength:

Week 1 Day 2

Warm up – 30 sec of each
- Jumping jacks
- High knees
- Scissors
- Lateral hops
- Butt kicks
- Marching to A-skips
Mobility –
- 30 sec each leg supine hamstring stretch
- 1-minute hip flexion to twist with 2 kicks
- 30 second down dog with calf stretch
- 30 sec 3-legged down dog to knee drive
Stability –
- 1 min each single leg hip hinge to tall march pose
- 1 min each toe drop to single leg balance with hold
Strength Circuit – 20 minute AMRAP
- 10 lateral lunge each leg
- 10 single leg hip hinges each leg
- 10 hip thrusts with max glute squeeze at top x3 seconds
- 30 second bear crawls

Week 2 Day 1

Warm up 30″ each:
- Jumping jacks
- High knees
- Scissors
- Lateral hops
- Butt kicks
- Marching to A-skips
Mobility:
- 1′ deep squat with arm reach
- 30″ each world’s greatest stretch
- 30″ each couch stretch with 5″ glute contract/relax
Stability:
- 1′ each march to slow skater squat with 3″ hold
- 1′ 4 position push up 3″ holds
- 1′ lateral hop to single leg stick with increasing distance and height
Strength Circuit – 20′ AMRAP:
- 15 squats
- 30 alternating lunges
- 15 push ups
- 30 sec side planks each side

Week 2 Day 2

Warm up 30″ each:
- Jumping jacks
- High knees
- Scissors
- Lateral hops
- Butt kicks
- Marching to A-skips
Mobility:
- Supine hamstring stretch, 30″ each
- Down dog with calf stretch, 30″
- 3 legged down dog to knee drive x15″ each side
- Lateral lunge hip stretch 1′
Stability (need a book) 1 min each leg:
- Tall march position to single leg hip hinge with 3 presses each position
- Toe drop to single leg balance with press
Strength Circuit – 20′ AMRAP:
- 15 lateral lunges each
- 15 single leg hip hinging
- 20 hip hinges with max glute squeeze
- 45” bear crawl

Week 3 Day 1

Warm up 30″ each:
- Jumping jacks
- Criss Cross
- Lateral hops
- Icky shuffle
- Crossover step
- Marching to A-skip
Mobility:
- 1′ no assistance deep squat to arm reach
- 30” each World’s Greatest Stretch
- 30” each couch stretch
Stability:
- 2×30 each single leg skater squat with hold to vertical jump
- 1 minute 4 position push up holds 3 sec each
- 30 sec each lateral plyo bound to single leg stick with hold
Strength Circuit – 20′ AMRAP:
- 20 Overhead squats
- 20 Bulgarian split squats eac leg
- 20 push ups
- 40 sec side plank each side

Week 3 Day 2

Warm up 30 sec of each:
- Jumping jacks
- Crisscross
- Lateral hops
- Icky shuffle
- Crossover step
- Marching to A-Skip
Mobility:
- 30 sec ea leg Posterior hip capsule stretching
- 1 min hip 90-90 stretching w/ 2 arm reaches on the exhale
- 1 min lateral lunge shifting (stay low)
Stability:
- 1 min alternating bridge w/ single leg kick out and 5 sec hold
- 1 min of slow push ups to shoulder tap to single arm downward dog
- 1 min ea direction box transverse jump to stick
Work Capacity 20 min AMRAP:
- 10 lateral lunges to curtsy lunges
- 10 push ups to downward dog
- 10 ea side hip thrusts to single leg kick out and lowering
- 1 min bear crawl

Week 4 Day 1

Warm up 30 sec of each:
- Jumping jacks
- Crisscross
- Lateral hops
- Icky shuffle
- Crossover step
- Marching to A-Skip
Mobility:
- 30 sec ea leg Posterior hip capsule stretching
- 1 min hip 90-90 stretching w/ 2 arm reaches on the exhale
- 1 min lateral lunge shifting (stay low)
Stability:
- 1 min each leg single leg balance with hip hinge on unstable surface with 5 ball circles
- 1 min toe drop to jump to squat stabilization with hold
- 1 min slow eccentric hand release push up
20′ AMRAP:
- 10 explosive jumps from chair with 3 sec eccentric lowering
- 10 push ups as fast as possible
- 10 reverse lunges to explosive knee drive up
- 15 sec each side 2 point plank

Week 4 Day 2

Warm up 30 sec of each:
- Jumping jacks
- Crisscross
- Lateral hops
- Icky shuffle
- Crossover step
- Marching to A-Skip
Mobility:
- 30 sec ea leg Posterior hip capsule stretching
- 1 min hip 90-90 stretching w/ 2 arm reaches on the exhale
- 1 min lateral lunge shifting (stay low)
Stability:
- 1min bridge to alternating single leg kick out with 5 sec hold
- 1 min slow push up with shoulder tap and single arm down dog holds
- 1min each leg single leg transverse jump and stick with hold
20′ AMRAP
- 10 broad jumps at 80 percent
- 10 explosive push ups to down dogs
- 2×5 single leg hip thrusts with 1 sec hold
- 15 sec 2 point plank each side

Week 5 Day 1

Warm up:

30 sec each leg forward-backward accel/decel
15 sec single leg line hops forward-back
30 sec lateral shuffle with arm swing
15 sec single leg lateral line hops
30 sec carioca
5 each direction pogos to 45 degree crossover step

Mobility:

1 min shoeless toe touch to deep squat to hamstring stretch
30 sec each quadruped thread the needle with rotation
30 sec each couch stretch

Stability:

1 min each leg skater squat to jump with controlled landing
1 min hand release push up with pause (slow down, fast up)

3 rounds:

5 toe drops to explosive jump
5 plyo push ups
1 min plank with arm reach
1 min rest

Complete 100 leg lifts

3 rounds:

5 Bulgarian split squat explosive jumps
5 plyo push ups
1 min bicycle (slow->fast)
1min rest

Week 5 Day 2

Warm up:

30 sec each leg forward-backward accel/decel
15 sec single leg line hops forward-back
30 sec lateral shuffle with arm swing
15 sec single leg lateral line hops
30 sec carioca
5 each direction pogos to 45 degree crossover step

Mobility:

30 sec each leg posterior hip capsule stretch
1 min hip 90-90 stretch with 2 arm reaches and exhales
10 abd crunch then straight leg raise

Stability:

1 min bridge with alternating single leg kick out with hold x5 sec
1 min single leg hip hinge then airplane each leg
1 min single leg hip hinge to jump and stick (landing on opposite leg)

3 rounds:

5 max distance broad jump
6 plyo push ups
10 star pattern
1 min rest

3 rounds:

5 single leg broad jump each leg (land on two)
6 plyo push ups
4 rounds 10-second plank then 5 second max core contraction
1 min rest

There you go … pretty decent injury prevention workouts at your fingertips!