You cant just jump and go hard at it without warming up.
You really have to warm up all the joints you are about use with fast light work and then loose fast shake outs to loosen them up first.
Then rocking knees backwards and forwrds while holding onto both knees.then revolving your knees both ways slowly then fast as ,Then stand on one leg and revolve your ankles both ways .Play around enjoy yourself; Improve balance by eventually closing your eyes and trying it.
Then light fast very short sprints, running up and into tight turns.
Then most importantly do stretches every way you can stretch ,sitting on floor ,legs out stretched pulling your foot backwards .

Sitting on your feet with them behind you and under your ass etc .

Then do your hard work and then most importantly again ! -warm down slowly after wards with all the above stuff in a fast loose fashion and then light stretch out to fiiniish.

I went right through a lower back, total leg and joint routine for Donny recently in some post ,I forget where it is though..Ill have a look.