Knee circles

In This Series

• Introduction
• Side-to-side leg swing
• Tuck jump
• The plough
• Leg matrix
• Knee circles

Simmen's tip: 'The ligaments, muscles and tendons around your knees take a battering when you're in the park. To minimise the risk of injury you need to make sure they're as mobile as possible before you start jumping. That's what this move does - and as a bonus it also fires up the rest of the muscles in your legs and hips too.'

Target 10 each direction

Sets 2

Knee circles: Step 1

• Stand with your feet together, then sink down into a shallow squat and put your hands on your knees.

Knee circles: Step 2

• Push your knees forward, to the left, back, then to the right in a circular motion.

Knee circles: Step 3

• Use your hips as well as your knees to drive the move.