Skip to main content

Advertisement

Springer Nature is making Coronavirus research free. View research | View latest news | Sign up for updates

Table 2 Neuromuscular training programmea

From: Neuromuscular training with injury prevention counselling to decrease the risk of acute musculoskeletal injury in young men during military service: a population-based, randomised study

Exercises and repetitions Aim
Exercise 1
One-leg standing with a stick
20 repetitions, 10 with each leg
Improvement in shoulder and neck posture and mobility
Enhancement of balance and coordination
Exercise 2
Squat exercises with a stick using, respectively, two legs or one leg
16 repetitions on two legs
16 repetitions, eight each with one leg
Enhancement of control of lumbar NZ
Increase in lower-extremity muscular strength
Enhancement of balance
Exercise 3
Horizontal side support
Stage 1 with flexed knees: five repetitions with 5 seconds of static holding on alternating sides (5 + 5)
Stage 2 with straight knees: five circles from side to side with 5-second hold for each position (side, belly and side)
Enhancement of co-contraction of trunk muscles
Improvement in lower-back and trunk stability
Increase in trunk muscular endurance
Exercise 4
Jumping from side to side
Rhythm: four slow jumps + eight fast jumps
Exercise time: 60 seconds
Enhancement of coordination and agility
Enhancement of control of lumbar NZ
Increase in lower-extremity muscular endurance
Exercise 5
Modified pushups
As many repetitions as possible
Exercise time: 60 seconds
Improvement of upper-extremity extensor strength
Enhancement of co-contraction of trunk muscles
Improvement in lower-back and trunk stability
Exercise 6
Stretching exercise for hip flexor muscles
10-second stretch done five times on alternating sides
Increase in extensibility of hip flexor and side muscles
Increase in lower-extremity muscular strength
Exercise 7
Hamstring exercise on the knees
Eight to 12 repetitions
Increase in eccentric capacity of hamstring muscles
Enhancement of trunk motor control
Exercise 8
Stretching exercise with a stick for hamstring muscles
Three repetitions of 20-second stretches each with alternating legs
Increase in extensibility of hamstring and calf muscles
Enhancement of control of lumbar NZ
Exercise 9
Upper-body rotation while lying on one's side; a "yoga stretch"
Duration of 60 seconds for each side
Improvement in rotational mobility of thoracic spine
Increase in extensibility of pectoral muscles
  1. aNZ, neutral zone.