. 2017 Jan 6;12(1):e0169660. doi: 10.1371/journal.pone.0169660

Table 2. Harmoknee warm up programme^*.

Exercise	Duration
Part 1: Warm up	10 minutes
1. Jogging	4 minutes
2. Backward jogging on the toes	1 minute
3. High-knee skipping	30 s
4. Defensive pressure technique	30 s
5. One and one	2 minutes
Part 2: Muscle activation	2 minutes
6. Calf	4 s each leg/side
7. Quadriceps
8. Hamstrings
9. Hip flexor muscles
10. Groin muscles
11. Hip and lower back muscles
Part 3: Balance	2 minutes
12. Forward and backward double leg jumps	30 s
13. Lateral single leg jumps
14. Forward and backward single leg jumps
15. Double leg jump with or without ball
Part 4: Strength	4 minutes (1 min each exercise)
16. Walking lunges in place	15 repetitions each leg
17. Hamstring curl	12 repetitions
18. Single-knee squat with toe raises	12 repetitions
Part 5: Core stability	4 minutes (1 min each exercise)
19. Sit-ups	2 sets x 12 repetitions
20. Plank on elbows and toes	2 sets x 20 s
21. Bridging	2 sets x 12 repetitions

s: seconds;

Table 2. Harmoknee warm up programme*.