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Rok Vatovec, Marina Dobnik, and Matej Plevnik
Warm-up Programme for Injury Prevention in Martial Arts
RAISE up to 5 minutes
Running Exercises Lunge Walking Heel Walking Toe Walking
4
1 2 3
ACTIVATE/MOBILISE 5 minutes
Dynamic Stretching Side Planks Plank with Wide Squat with
5 6 7 8
Scapular Press-up Forefoot Control
POTENTIATE 10 minutes
Single Leg Deadlift Star Excursion Jumps Lunge with
9 10 11 12
with Pivot Shift Contact
Figure 9.2 MASS-12: Evidence-Based Martial Arts Striking Sports Injury
Prevention Programme (adapted from Bacon & Wilson, 2024)
At present, MASS-12 remains a proposed evidence-informed interven-
tion and has not yet been evaluated in randomised controlled trials. The
authors therefore emphasise that future research should prioritise sys-
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