Prehabilitation

Place yourself in a side lying position, support yourself on your forearm. Your partner is placed behind you and is holding around the ankle of your upper leg. Your legs are now in an abducted position. Lift your body and lower leg up from the ground and move your leg towards the upper leg, making av straight line through the body. Return to starting position. The exercise is performed slowly and controlled.

Stand on your knees. Allow a training buddy to hold your ankles. Lower your upper body forward while tightening your thigh-hip-back musculature, and keeping your back and hips stretched. Slowly do the movement as close down towards the floor as possible, when you cannot come any closer, use your arms to get back into starting position.

Start standing on two legs with a BOSU ball in front of you. Jump up on to the BOSU ball, landing on one leg. Land softly and stable, don't allow your knee to collapse inwards.

Stand with a box next to you. Stand on one foot and jump laterally up on the box. Land on the box and stabilise your movement before jumping off the box again. Jump back to the same side. Knee control and balance are important during this exercise.