Page 123 - Safe Wrestling
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Overview of Injury-Prevention Warm-Up Programmes
Table 8.1 Continued from the previous page
Item Wrestling Plus IPPON IPW MASS-12
Structure 14 exercis- 36 exercis- 20 min; RAMP - 12 exercises;
and es; ∼20 min; es; ∼10 min; Raise (9 exercis- ∼15–20 min;
duration 3blocks: warm- 3blocks (mo- es), Activate (6 emphasis on
up (8 min), sta- bility/agility; exercises), Mo- agility, plyomet-
bilisation and balance/co- bilise (4 exercis- rics, trunk sta-
strengthening ordination; es), Potentiate bilisation and
(9 min), sport- strength/stabil- (5 exercises), balance
specific exer- ity); each cat- Partner drills
cises (3 min); egory has 12 (5 exercises);
at least twice exercises and twice per week
per week 3 difficulty lev-
els; warm-up
usually con-
sists of 4 exer-
cises from each
category; twice
per week
Partner/ Partner used Individual and Individual and Mostly individ-
equipment for resistance partner exer- partner exer- ual, no equip-
and interaction cises (partner cises, no equip- ment
(e.g. falls, lifts); used for resis- ment
equipment (fit- tance and in-
ball, BOSU ball) teraction); no
equipment
Evidence Yes; ran- Randomised Proposal based Programme
of effec- domised and controlled tri- on review of ev- with strong the-
tiveness experimental als: no statisti- idence; inter- oretical and
studies cally significant vention studies biomechanical
reduction in in- required rationale, but
jury prevalence; limited direct
good feasibility evidence of in-
and adherence jury reduction
Notes IPPON – Injury Prevention and Performance Optimization Netherlands; IPW
– Injury-Prevention Warm-up; RAMP – Raise-Activate-Mobilise-Potentiate.
nificant empirical evidence, whereas others should be regarded primar-
ily as evidence-informed proposals with sound theoretical and biome-
chanical rationale but limited direct intervention evidence demonstrat-
ing injury reduction. Furthermore, implementation-related factors such
as feasibility, clarity of structure, coach-led delivery, and long-term ad-
herence appear to be decisive determinants of real-world effectiveness,
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