Table 3. The HarmoKnee training program. Exercises and duration of the structured warm-up program used.

Exercise	Duration
Warm-up	≥10 min
Jogging (≥4–6 min), Backward jogging on the toes (Approximately 1 min), High-knee skipping (Approximately 30 s),Defensive pressure technique (Approximately 30 s), One and one (≥2 min)
Muscle activation	Approximately 2 min
Activation of calf muscles, quadriceps muscles, hamstring muscles, hip flexor muscles, groin muscles, hip andlower back muscles (6 item, each item 4 s for each leg/side)
Balance	Approximately 2 min
Forward and backward double leg jumps, Lateral single leg jumps, Forward and backward single leg jumps,Double leg jump with or without ball (optional), (4 items, each item approximately 30 s)
Strength	Approximately 4 min
Walking lunges in place, Hamstring curl (in pairs), Single-knee squat with toe raises (3 item, each itemApproximately 1 min)
Core stability	Approximately 3 min
Sit-ups, Plank on elbows and toes, Bridging (3 items, each item approximately 1 min)