This is a short warm up programme that has been shown to dramatically reduce serious knee injuries when adopted as a regular part of a player’s training or pre-match routine. Optimally, the programme should be performed as a warm up at least 2-3 times a week. The programme consists of running, stretching, strengthening, plyometrics and sports-specific agilities. The stretching component can be performed at the end of the training session. These components address potential deficits in the strength and coordination of the stabilizing muscles around the knee joint. It is important to use proper technique during all the exercises.

summary components of PEP programme

Full PEP Programme instructions

Do’s and Don’ts of Performing Preventative Warm-up Programmes