Lifts that target the low quad * hacks, deadlifts , cleans * balance with the hamstring and quad . Some guys may need to supplement with leg curls . The calves must be balanced too ...running and jumping rope .
The big thing with injury prevention the timeing of workouts and intensity . A tired knee injures easier than and reted knee. Hip , low back , and ankle injuries/ fatigue lead to knee injuries.
A good SC program will incorporate the right blends of running , resisantance , and rest.
a rash of injuries can mean the SC program needs to be evaluated ...or it could mean to many reps due to depth issues.