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Movement Patterns and Preventive Exercise Strategies

Table 6.4 Learning Abdominal Hollowing Techniques
Starting Stand or sit with your feet hip-width apart. The arms rest naturally
position alongside the body and the trunk is upright.
Execution Focus on the abdomen and the navel. After exhaling, gently draw
the lower part of the abdomen inwards so that the navel moves soft-
ly towards the spine, without any movement of the rib cage, back or
pelvis. As you inhale, return to the starting position. The method is
externally visible, and activation is seen predominantly in the rectus
abdominis muscle.
Volume Maintain the active position for 10–30 seconds and repeat the exer-
cise 2–3 times.
Purpose Selective activation of the transversus abdominis muscle with a con-
current reduction in activation of global muscles such as the rectus
abdominis.
Notes Adapted from Dobnik and Šarabon (2021).

inclusion of exercises targeting scapular stabilisation may help reduce
injury risk in athletes who repeatedly perform overhead or high-force
upper-extremity movements.

Most Common Suboptimal Movement Patterns in Combat Sports
Although the primary objective of preventive training is to establish ef-
ficient and appropriate movement patterns, athletes frequently demon-
strate recurring movement errors during practice that reduce movement
efficiency and increase injury risk. Such suboptimal patterns may arise
from fatigue, restricted mobility, inadequate technique, or overreliance
on specific muscle groups. Their identification is therefore crucial, as it
enables timely correction and injury prevention. Among the most com-
monly observed suboptimal movement patterns in combat athletes are:
1. Medial displacement of the knee (dynamic valgus collapse) during
striking, lunging, or landing tasks. This position substantially in-
creases the risk of anterior cruciate ligament and meniscal injuries
(Di Stasi et al., 2013).
2. Excessive lumbar hyperextension during opponent lifting or throw
execution. This increases loading on the lumbar spine and may
contribute to the long-term development of low-back pain (McGill,
2002).
3. Inadequate trunk activation during rotational actions and striking
movements, resulting in excessive loading forces acting on the knees
and shoulders. Research indicates that insufficient trunk stability is

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