Before training, the player prepares his knees with circular movements. This allows the joint fluid to optimally get between the cartilage layers and protect them.

The player lifts the leg slightly off the ground and swings the leg loosely back and forth two or three times. He then turns the foot inward and swings back and forth again. Here the thigh must be fixed. Finally, perform the exercise again with the foot turned outward.

Repeat with the other leg.