Documente Academic
Documente Profesional
Documente Cultură
LaBella CR, Huxford MR, Grissom J, Kim K-Y, Peng J, Christoffel KK. Effect of
neuromuscular warm-up on injuries in female soccer and basketball athletes in urban
public high schools: cluster randomized controlled trial. Arch Pediatr Adolesc Med.
2011;165(11):1033-1040.
This supplementary material has been provided by the authors to give readers additional
information about their work.
Agility runs
Shuttle run 1,2,3,4
- Between 2 rows of 5 cones; rows 50 ft apart
- Sprint to cone, backward jog to next cone (10
reps)
Diagonal run 1,2,3,4
- Between 2 rows of 5 cones; rows 50 ft apart
- Sprint to cone, turn, sprint to next cone (10
reps)
Lateral shuffle 1,2,3,4
- Between 2 rows of 5 cones; rows 15 ft apart
- Side shuffle from cone to cone (10 reps)
*Length = one length of a basketball court (50 ft)
Reps = repetitions
Timed = repeated for 10 s (week 1); 20 s (week 2); 30 s
(weeks 3)
1
2
3
4
Week 1; Week 2; Week 3; Week 4 and beyond
Strengthening exercises
Heel raises 1,2,3,4
Squats 1,2,3
Plank and side plank 1,2,3,4
Push-ups 1,2,3,4
Lunges forward 1, lateral 2,3,4, diagonal 2,3,4
Walking lunge forward, lateral 3,4
Prone lifts
- Lift arms and legs together 1,2,3,4
- Lift opposite arm, leg 1,2,3,4
- Knees flexed to 90, heels together, hips
externally rotated, lift arms/legs 2,3,4
Plyometrics (timed)
Ankle bounces (timed) 1,2,3,4
Tuck jumps (timed) 1,2,3
Jump in place, rotating 180 (timed) 1
Squat jumps (timed) 1,2,3,4
Broad jumps hold landing (5 reps) 1
Jump over 3-inch cones (timed) 1,2,3,4
- Front-to-back
- Side-to-side
Bounding in place (timed) 1
Scissor jumps (timed) 2
Side-to-side bounding (timed) 2,4
Single leg hop, hop, stick landing (5 reps/leg) 2,3,4
Jump, jump, jump, vertical jump (reps)2
Single leg jump for distance (5 reps/leg) 3,4
3
3
5
9
11
11