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Table 2 Exercise-based sports injury risk reduction programmes’ characteristics

From: Can We Go Online for Sports Injury Prevention? A Systematic Review of English-Language Websites with Exercise-Based Sports Injury Risk Reduction Programmes

Programme

Focus of the programme

Sport level*

Age group*

Sex/gender

Frequency per week*

Session duration*

Programme duration (weeks or # of sessions)*

Type of exercise

Number of exercises

Progression*

Setting

Equipment

Additional components*

Evidence of effectiveness

Result*

Quality via modified CERT (0–12)

1. ACC SportSmart: Coaches’ Kit

Sports injury

NM

NM

NM

3–5 times

20–60 min

NM

Warm-up, stretching, running, strength, balance, jumping

> 24

Some rules provided

Individual

Wall

Hydration, nutrition, protective equipment, fair play, screening, injury management,training load management

NM

8

2. ACL Injury Prevention Program

ACL injury

Soccer

NM

F

2–3 times; during the season

15 min

NM

Warm-up, stretching, strengthening, plyometrics, and sport specific agility training, cool down

24

NM

Individual

Not needed

NM

NM

But based on PEP [28]

1

3. ACL Injury Prevention Programme for the Competitive Female Athlete

ACL injury

Soccer

Adolescent

F

2–3 times

15 min

NM

warm-up, stretching, strengthening, plyometrics, agility

24

Rules for under 11, some exercises have progressions

Individual

Cone

NM

NM

But based on PEP [28]

8

4. ACL Prevention Programme by Syracuse Orthopedic Specialists

ACL injury

NM

NM

NM

NM

NM

NM

Jumping, lunging, strength, single-leg skill practice

10

NM

Individual

Chair, ball

NM

NM

2

5. Activate Injury Prevention Exercise Programme

Rugby injuries including concussion

Rugby

Levels for Under 15, under 16, under 17–18, adults

Undue 15, undue 16, undue 17–18, adults

M

3 times

15–20 min

6–8 (age groups) or 4–6 (adults) weeks e per phase

Running, Core strength, balance, agility, jumping

12 (age groups)—15 (adult) exercises per phase

Under 15, under 16, under 17–18, adult versions, 4 (age groups)-7 (adults) progressive phases

Individual, in pairs

Partner

NM

Y

Effective [23, 24]

10

6. Baseball Pitchers and Throwers Ten Exercise Program

Throwing injuries

Baseball, American football, other throwing sports

NM

NM

NM

NM

NM

Strength

18

Some exercises have progressions

Individual

Band, wall, weights

NM

NM

5

7. FIFA 11 + Injury Prevention Advanced Warmup via wakemed.org

Soccer injuries

Soccer

NM

NM

At least 2 times

20 min

3 stages (beginner, intermediate, advanced), 4 weeks each

Strength, plyometrics, balance

6

Beginner, intermediate and advanced programme

Individual, in pairs

Ball, partner

NM

Y

Effective [25]

9

8. FIFA 11 + Injury Prevention Basic Warm-Up via wakemed.org

Soccer injuries

Soccer

NM

NM

At least 2 times

20 min: 8-min running, 10-min strength, plyometric, balance

24 sessions

Running, strength, balance, plyometric, core stability

15

Progressions available in 20b

Individual, in pairs

Partner, ball, cones

NM

Y

Effective [25]

9

9. Footy First

Leg injuries

Community Australian football

NM

NM

At least 2 times

20 min

17 + weeks

Running, Strengthening, balance, landing and side-stepping skills

12 warm-up, 5 level 1–5 exercises

Programme divided into 5 levels, also some exercises are progressed

Individual, in pairs

Partner, 2 balls, 4 cones

NM

NM

12

10. GAA15 for Gaelic Games athletes

Lower limb injuries

Hurling, Gaelic football

Under-18 and adults

NM

2 times

15 min

Start of each training

Running, strengthening, balance and controlled partner contacts, jumping, hamstrings, sport-specific exercises in moderate and high speed

19

Some exercises have levels

Individual, in pairs

Partner, box, weights

NM

Y

effective

8

11. Hamstring Injury Prevention

Hamstring strain

NM

NM

NM

NM

NM

NM

Strength

1

NM

In pairs

Partner, mat

Signs & symptoms of a hamstring injury

NM

4

12. Injury Prevention Routine by Seattle Pediatric Sports Medicine

Sports injuries

NM

NM

NM

NM

NM

NM

Dynamic mobility, strength, motor control, agility

19: 7 dynamic mobility, 5 strength, 3 motor control, 4 agility

Some of the exercises are progressed by an increase in reps

Individual, in pairs

Partner

NM

NM

2

13. Injury Prevention Workout for Basketball via stack.com

Basketball injuries

Basketball

NM

NM

NM

NM

NM

Dynamic warm-up, general movement, stretching, basketball-specific exercises, mobility sequence, jumping

Around 40 exercises

NM

Individual

Foam roller, band

Warm-up barefoot, foam rolling

NM

0

14. KIPP (Knee Injury Prevention Program)

Knee injuries, lower limb injuries

NM (but tested on soccer and basketball athletes)

Adolescent

F

2–3 times

15 min

NM

Strength, plyometric, balance, coordination and agility, active stretching

17 essential exercises, 12 game day exercises, 6 practice exercises

NM

Individual

Not needed

Hydration, increase in training load < 10%/week, protective equipment, pre-season physical assessment, ACL injury epidemiology, risk factors & mechanisms

Y

Effective in female soccer and basketball athletes [26]

6

15. The KNEE Programme Netball

Knee injuries

Netball, junior (under 14), recreational, elite

11–14 junior, recreational (14 +), elite (state and national level)

NM

At least 2 times (2–3 times)

10–12 min

All year round

Running, jumping, strength, balance/landing, agility

17 (junior), 21 (recreational), 23 (elite) but many replacement exercises

Some exercises are progressed by adding ball or variative in throws of the ball

Individual, in pairs

Ball, partner

Technique development

NM

7

16. Little League Baseball Injury Prevention Programme by Massachusetts General Hospital Sports Medicine

Baseball injuries

Baseball

Little league age players

NM

3 times

NM

NM

Strength, power, endurance of the shoulder complex

10 exercises

NM

Individual

Band, weights, bench

NM

NM

1

17. NetballSmart by Netball New Zealand

Netball injuries

Netball

NM

NM

2–3 times

15–20 min

NM

Strengthening, running, dynamic preparation, netball specific preparation

17 (with many replacement exercises)

Some exercises are progressed

Individual, in pairs

Cones, ball, partner

Hydration, recovery, roller recovery, nutrition, sleep

NM

11

18. OSTRC Shoulder Injury Prevention Programme for handballers

Shoulder injuries

Handball

Elite

F & M

NM

NM

NM

Strength

NM

NM

Individual, in pairs

Partner, bands

NM

Y

Effective in elite female and male handballers [27]

5

19. PEP (Prevent Injury, Enhance Performance)

Sports injuries and performance

NM

NM

F

NM

15–20 min

NM

Warm-up, stretching, strengthening, plyometrics, and sport specific agilities

Warm-up: 3

Stretching: 6

Strengthening: 3

Plyometrics: 5

Agility: 3

Alternative exercises: 5

Progression by adding repetitions, or unstable surface

Individual

Ball, cone

NM

Y

Effective (non-randomized design) [28]

7

20. Professional Physical Therapy Injury Prevention Programme for young soccer players

Sports injuries

Soccer, youth

Youth

F, M

At least 3 times per week

25–35 min

NM

Dynamic warm-up, proprioception, plyometrics, strength, cool down

Dynamic warm-up: 13

Proprioception: 3

Plyometrics: 5

Strength: 7

Cool down: 7

Some exercises have progression

Individual

Partner, ball, band, foam roller, cones

Stretching, nutrition, hydration, functional training, conditioning

NM

8

21. Sanford Knee Injury Prevention Program

Knee injuries

Athletics

Middle school, high school, collegiate, professional

NM

NM

2–3 times per week

15–20 min

At least 8–12 weeks

Dynamic stretching, hip muscle activation, strengthening, plyometrics, agilities

29

NM

Individual

Band

NM

NM

5

22. Sports Conditioning for the Female Knee: An Injury Prevention Program

Knee injuries

NM

NM

F

NM

15–20 min

6 sessions

Active warm-up, stretching, strengthening, plyometric, agility

14–21

Yes, from session to session

Individual

Medicine ball, hurdles, ladder

NM

NM

But based on PEP [28]

7

23. Sports Injury Prevention by PhysioAdvisor.com

Sports injuries

NM

NM

NM

1–7 times

5–15 min

NM

Core stability, balance, proprioceptive, pelvic stability exercises, scapular stability exercises

7 core, 3 balance, 3 pilates, 3 scapular exercises

Basic, intermediate, advanced exercises

Individual

Mat, Swiss ball

Warm-up, nutrition, hydration, technique, environment conditions

NM

5

24. Sports Physiotherapy Sideline Safety Workbook

Sports injuries

NM

NM

NM

NM

5–10 min or more

NM

Warm-up, dynamic stretching, cool down

8 dynamic stretching

Some exercises have progressions

Individual

Rail to hold on to

Protective equipment, footwear, environment – surface, climate, technique (skill), fair play

NM

4

25. Stop sports injuries: An injury Prevention Curriculum for Coaches

Sports injuries including overuse injuries, concussion, heat illness

NM

Youth

NM

NM

NM

NM

Plyometrics, running, lunges

 > 13 exercises

NM

Individual, in pairs

Not needed

Training load < 10% increase, heat & cold, dehydration conditions symptoms & management, pre-season conditioning

NM

3

26. The 11

Soccer injuries and performance

Soccer

NM

NM

Every training session after warm-up

10–15 min

NM

Core stabilization, eccentric training of the thigh muscles, proprioceptive training, dynamic stabilization, plyometrics

10

Some exercises (e.g. “perform slowly at first, but once you feel more comfortable, speed it up”)

Individual, in pairs

Ball, partner

Fair play

Y

No effect [25]

7

27. Warm-up, Cool-down and Stretch by ACC SportSmart

Sports injuries

NM

NM

NM

NM

5–15 min

NM

Running, jumping, stretching, sport-specific exercises, e.g. short sprints, shuttle runs, changing direction, shooting drills

3 aerobic, 12 stetching,6 sport-specific

NM

Individual

Ball, wall

NM

NM

2

28. Warm-up exercises for Field Hockey by JYPhysiotherapy

Hockey injury

Field hockey

NM

NM

2 times

NM

NM

Warm-up, stretching, strengthening, plyometrics, agility, balance

24

NM

Individual

Box, foam, roller

NM

NM

But based on FIFA11 + [25]

6

29. WIPP programme

Sports injuries

NM

NM

NM

NM

20 min

Preseason and in-season

Dynamic warm-up, jumps, strength, agility

17

Some exercises have progression

Individual

Wall, band

NM

NM

6

  1. CERT consensus on exercise reporting template, NM not mentioned, Y yes, M male, F female
  2. 1. http://www.marching.co.nz/assets/PDFS/00-results/coacheskit.pdf
  3. 2. https://loptonline.com/acl-injury-prevention-program/
  4. 3. http://www.swansonmcarthurpt.com/aclprogram_11_-rysc.pdf
  5. 4. https://www.sosbones.com/media/2126/acl-prevention-program.pdf
  6. 5. https://www.englandrugby.com/participation/coaching/activate
  7. 6. https://www.upmc.com/services/sports-medicine/for-athletes/baseball/education-material/throwers-ten-exercise-program
  8. 7. https://www.wakemed.org/ncfc-injury-prevention-warmup
  9. 8. https://www.wakemed.org/ncfc-improve-your-power-performance
  10. 9. http://www.aflcommunityclub.com.au/fileadmin/user_upload/Coach_AFL/Become_a_Coach/Accreditation/FootyFirst_-_Manual.pdf
  11. 10. https://learning.gaa.ie/Gaelic15
  12. 11. https://www.childrenshospitalvanderbilt.org/patient-education/hamstring-injury-prevention
  13. 12. https://seattlepediatricsportsmedicine.com/injury-prevention/injury-prevention-warm-up-program/injury-prevention-routine/
  14. 13. https://www.stack.com/a/injury-prevention-workout-for-basketball
  15. 14. http://kipp.instituteforsportsmedicine.org/
  16. 15. https://knee.netball.com.au/about/
  17. 16. http://sudburybaseball.com/2e5ca83d-a7fd-45d1-95f7-8735947a7429/Text/Documents/1398/16034.pdf
  18. 17. http://www.netballnz.co.nz/useful-info/Netball-smart?fbclid=IwAR3kvttG0Q6hSMBdCttUBaHzR9HB57c9PmV1SnqbObZHFbHBaVnOl4p7LAw
  19. 18. https://www.facebook.com/EISphysiotherapy/videos/516355868708829/
  20. 19. https://health.usf.edu/medicine/orthopaedic/smart/pep
  21. 20. https://www.professionalpt.com/services/injury-prevention-for-young-athletes/
  22. 21. https://www.sanfordpower.com/wp-content/uploads/2017/04/014000-00428-BOOKLET-Skipp-Exercises-8_5x8_5-1.pdf
  23. 22. https://www.massgeneral.org/ortho-sports-medicine/conditions-treatments/pdfs/Sports-Conditioning-for-the-Female-knee.pdf
  24. 23. https://www.physioadvisor.com.au/health/injury-prevention/
  25. 24. https://www.sportsphysiotherapy.org.nz/sideline%20management.pdf
  26. 25. https://www.stopsportsinjuries.org/STOP/Downloads/Resources/CoachesCurriculumToolkit.pdf
  27. 26.https://www.kort.com/uploadedFiles/KORT/Content/Services/Sports_Medicine/Concussion_Management/FIFA-the-11-Booklet.pdf
  28. 27. http://acceleratephysio.co.nz/wp-content/uploads/2013/07/ACC-Warm-up-cool-down.pdf
  29. 28. https://www.jyphysiotherapy.com/hockey/warm-up-exercises-field-hockey/
  30. 29. https://sportsmetrics.org/training/wipp/