Dynamic Injury Prevention Program: A 15-Minute Warm-Up to Protect Young Athletes
Youth sports injuries — especially knee and ACL injuries — are on the rise, and most of them are preventable. The Dynamic Injury Prevention (DIP) Program from the Luskin Orthopaedic Institute for Children is a structured, science-backed routine designed to reduce that risk. In just 15 to 20 minutes, three times per week, athletes can build the strength, balance, and coordination needed to keep the knee joint stable through every cut, jump, and sprint.
This guide walks you through the complete DIP Program — a warm-up, strengthening, plyometric, agility, and stretching sequence developed by sports medicine specialists to address strength and coordination deficits in the muscles that stabilize the knee.
What Is the Dynamic Injury Prevention Program?
The DIP Program is a five-part neuromuscular training routine built around proper technique. It targets the hips, quadriceps, hamstrings, and calves — the muscle groups responsible for keeping the knee aligned during athletic movement. The program is appropriate for soccer, basketball, football, lacrosse, volleyball, and any field or court sport with sprinting, jumping, and cutting.
- Duration: 15–20 minutes per session
- Frequency: At least 3 times per week
- Equipment: Flat 2″ cones (or a visual line on the field) and a training partner
- Focus: Knee stability, hip strength, neuromuscular control, and soft landing mechanics
Coaching note for young athletes: If you are working with athletes who are 12 or under, perform all plyometrics over a visual line or a flat 2″ cone, and have them land each jump on two feet. Do not introduce single-leg plyometrics until the athlete demonstrates substantial control.
Set the field up 10 minutes before the warm-up so athletes can transition smoothly between activities.
Section I: Warm-Up (0 – 1.5 minutes)
The warm-up prepares the body for the session and reduces injury risk. Throughout each drill, keep the hip, knee, and ankle in straight alignment — never let the knee cave inward or the feet whip out to the side.
A. Jog Cone to Cone (0 – 0.5 min)
Purpose: Slowly prepares athletes for training while minimizing injury risk.
How to do it: Complete a slow jog from one sideline to the other, keeping hip, knee, and ankle aligned.
B. Shuttle Run (0.5 – 1 min)
Purpose: Engages the inner and outer thigh muscles and promotes speed.
How to do it: Start in an athletic stance with a slight knee bend. Lead with the right foot and sidestep, driving off the back (left) leg. Keep hip, knee, and ankle in a straight line. Switch sides at half field.
C. Backward Running (1 – 1.5 min)
Purpose: Engages hip extensors and hamstrings.
How to do it: Run backward from sideline to sideline. Land on the toes without extending the knee, and keep a slight knee bend at all times. Avoid locking the knee.
Section II: Strengthening (1.5 – 4.5 minutes)
This section builds leg strength to support a more stable knee joint. Technique is everything — close attention to form prevents injury.
A. Walking Lunges (1.5 – 2.5 min)
Purpose: Strengthens the quadriceps.
How to do it: Lunge forward with the right leg, then push off and lunge forward with the left. Drop the back knee straight down. Keep the front knee directly over the ankle — if you can’t see your toes on the leading leg, you’re going too far forward. Avoid letting the front knee cave inward.
B. Russian Hamstring (2.5 – 3.5 min)
Purpose: Strengthens the hamstrings.
How to do it: Kneel on the ground with hands at your sides while a partner holds your ankles firmly. With a straight back, lean forward leading with the hips — knee, hip, and shoulder should form a straight line. Do not bend at the waist. You should feel the hamstrings working in the back of the thigh. Continue for 30 seconds.
C. Single Toe Raises (3.5 – 4.5 min)
Purpose: Strengthens the calves and improves balance.
How to do it: Stand with one hand on a partner’s shoulder. Lift the left knee, then slowly rise up on the right toes while maintaining balance. Slowly repeat 30 times, then switch sides. Add repetitions as you get stronger.
Section III: Plyometrics (4.5 – 7 minutes)
Plyometrics build explosive power, strength, and speed — but the most important element is the landing. Land softly on the balls of the feet, then roll back to the heel with a bent knee and bent hip. Begin all plyometric drills over a flat 2″ cone or a visual line on the field.
A. Lateral Hops Over Cone (4.5 – 5 min)
Purpose: Builds power and neuromuscular control.
How to do it: With a 2″ cone to your left, hop sideways over the cone, landing softly on the balls of your feet with bent knees. Repeat to the right. Progress to single-leg hops only when control is established.
B. Forward/Backward Hops Over Cone (5 – 5.5 min)
Purpose: Builds power and neuromuscular control.
How to do it: Hop forward over the cone, landing softly with bent knees. Then hop backward using the same landing technique. Do not snap the knee straight — maintain a slight bend.
C. Single Leg Hops Over Cone (5.5 – 6 min)
Purpose: Builds single-leg power and neuromuscular control.
How to do it: Hop over the cone on one leg, landing on the ball of the foot with a bent knee. Hop backward with the same form. Switch to the opposite leg. Add reps as needed.
D. Vertical Jumps with Headers (6 – 6.5 min)
Purpose: Increases vertical jump height.
How to do it: Stand tall with hands at your sides. Bend the knees slightly and push off, jumping straight up. Land on the balls of the feet with a slight knee bend.
E. Scissors Jump (6.5 – 7 min)
Purpose: Increases vertical jump power and strength.
How to do it: Lunge forward with the right leg, keeping the knee over the ankle. Push off the right foot and propel the left leg forward into a lunge. Keep the knee stable and directly over the ankle — no caving in or out. Land softly. Repeat 20 times.
Section IV: Agilities (7 – 10 minutes)
A. Forward Run with 3-Step Deceleration (7 – 8 min)
Purpose: Builds dynamic stability of the ankle, knee, and hip.
How to do it: Sprint from cone one to cone two. As you approach, use a 3-step quick stop to decelerate. Continue to the next cone using the same strategy. Do not let the knee extend past the toes or cave inward. This drill teaches proper acceleration and deceleration.
B. Lateral Diagonal Runs (8 – 9 min, 3 passes)
Purpose: Encourages proper hip and knee stabilization and deters the “knock-knee” position — a known ACL injury risk.
How to do it: Face forward and laterally run to the first cone on the left. Pivot off the left foot and shuttle to the second cone. Pivot off the right leg and continue to the third cone. Keep the outside knee from caving in, maintain a slight bend in knee and hip, and keep the knee over the ankle.
C. Bounding Run (9 – 10 min, 44 yards)
Purpose: Increases hip flexion strength, power, and speed.
How to do it: Run from cone to cone driving the knees high toward the chest. Land on the ball of the foot with a slight knee bend and a straight hip. Increase distance as it gets easier.
Section V: Stretching (10 – 15 minutes)
Never stretch a cold muscle — always warm up first. Stretching improves range of motion, reduces joint stiffness and post-exercise soreness, lowers injury risk, and improves overall performance. Gently stretch to the point of tension, hold for 30 seconds, and breathe normally. This section can also be moved to the end of your training session.
A. Calf Stretch (10 – 11 min, 30 sec × 2 reps)
Purpose: Stretches the calf muscles.
How to do it: Stand leading with the right leg. Bend forward at the waist and place your hands on the ground in a V formation. Keep the right knee slightly bent, the left leg straight, and the left foot flat on the ground. Do not bounce. Hold 30 seconds and switch sides.
B. Quadriceps Stretch (11 – 12 min, 30 sec × 2 reps)
Purpose: Stretches the front of the thigh.
How to do it: Place your left hand on a partner’s shoulder for balance. Reach back with your right hand and grab the front of your right ankle, pulling the heel toward your buttocks. Keep the knee pointed down toward the ground and the leg close to the body. Don’t bend at the waist. Hold 30 seconds and switch.
C. Figure Four Hamstring Stretch (12 – 13 min, 30 sec × 2 reps)
Purpose: Stretches the hamstrings.
How to do it: Sit on the ground with the right leg extended forward. Bend the left knee and rest the sole of your foot against the right inner thigh. With a straight back, bring the chest toward the knee — don’t round the back. Reach toward the toes and pull them up toward your head if possible. Do not bounce. Hold 30 seconds and switch.
D. Inner Thigh Stretch (13 – 14 min, 20 sec × 3 reps)
Purpose: Lengthens the inner thigh (adductor) muscles.
How to do it: Sit with legs spread evenly apart. Slowly lower yourself to the center with a straight back to feel a stretch in the inner thigh. Then reach to the right with your right arm and bring your left arm overhead to stretch over to the right. Hold, then repeat on the other side.
E. Hip Flexor Stretch (14 – 15 min, 30 sec × 2 reps)
Purpose: Lengthens the hip flexors.
How to do it: Lunge forward with the right leg and drop the left knee to the ground. Place your hands on top of the right thigh and lean forward with the hips, keeping hips square to the shoulders. If you can, reach back and pull the left ankle toward the buttocks. Hold 30 seconds and switch sides.
Frequently Asked Questions About the DIP Program
How long does the DIP Program take?
The full program takes approximately 15–20 minutes per session. First-time users may need a little longer to learn the transitions between drills.
How often should athletes do the program?
At least three times per week to develop the neuromuscular adaptations that protect the knee joint.
Is this program safe for young athletes?
Yes — with modifications. For athletes 12 and under, perform all plyometric drills over a visual line or a flat 2″ cone and land on two feet. Avoid single-leg plyometrics until the athlete demonstrates substantial control.
What sports is this program designed for?
The DIP Program benefits any athlete in a sport that involves running, jumping, cutting, or pivoting — including soccer, basketball, football, lacrosse, volleyball, softball, and field hockey.
Get Expert Sports Medicine Care at Luskin OIC
The Luskin Orthopaedic Institute for Children, in alliance with UCLA Health, is a leader in pediatric and adolescent sports medicine. If your young athlete has experienced a knee injury, persistent pain, or wants a comprehensive injury prevention assessment, our specialists are here to help.
Schedule an appointment today:
- Los Angeles: 213-741-8330
- Santa Monica: 424-259-6593
- Online: luskinoic.org
Disclaimer: This program is for educational purposes and is not a substitute for medical advice. Consult a physician or qualified sports medicine professional before beginning any new exercise program, especially if your athlete has a history of injury.
