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Combat-Sport-Specific Preventive Warm-Up Programmes

ly. The three protocols were compared across key applied dimensions,
including discipline focus, time demands, equipment and partner re-
quirements, exercise content, progression options, and current level of
supporting evidence, with emphasis placed on factors most relevant to
real-world adoption in combat-sport clubs and training environments.

Scope and Limitations
This contribution does not constitute a systematic review and does not
aim to identify every existing preventive warm-up routine used in com-
bat sports. Instead, it focuses on three representative protocols that have
either been systematically developed or formally described in the scien-
tific literature. The quality and quantity of evidence vary considerably
across programmes, and prospective controlled trials remain limited for
some protocols. Consequently, the conclusions presented should be in-
terpreted as applied, evidence-informed guidance rather than definitive
statements regarding comparative effectiveness across all combat-sport
contexts.

Results and Discussion
IPPON: A Warm-Up Programme for Judoka
The IPPON (Injury Prevention and Performance Optimization Nether-
lands) programme is a structured, evidence-based warm-up protocol
developed specifically for judoka, with the aim of reducing common
shoulder, knee, and ankle injuries while simultaneously optimising per-
formance (von Gerhardt et al., 2020; von Gerhardt et al., 2023). It is a
coach-led protocol designed to be time-efficient within a typical train-
ing setting and is grounded in established injury mechanisms and judo-
specific movement demands. The programme was developed by experts
in sport science, medicine, and kinesiology on the basis of epidemiolog-
ical analyses of judo injuries, video analyses of injury mechanisms, and
consultations with coaches and athletes. In designing the programme
content, the authors identified three principal target domains: improve-
ment of mobility and agility; enhancement of balance and coordination;
and development of trunk and lower-limb strength and stability. Exer-
cises were specifically selected to reflect characteristic judo positions
and loading patterns, including falls, trunk rotations, throwing positions,
guard stance, and contact with an opponent (von Gerhardt et al., 2020).
IPPON consists of 36 exercises organised into three content blocks
(Figure 9.1):

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