I know this isn't exactly a strength training question, but I didn't know what thread to put it in.

I'd like to add prehab work into my training but I'm not sure how to go about it.

1.)What exercises should I use? isolation or compound?

2.)How many sets/reps should be used?

3.)Should it be done before workout, after workout, or on it's own day?

A little about me:
16 years old, 6'2, 195lbs. I'm not into track and field, but running is very important in the sport I play. Right now I have sports twice a week, running/conditioning once a week, and weight lifting three times a week.

I was told this would be the site I should come to for my question.

thanks for the help