1. Exercises to prevent lower limb injuries in youth Kale Hintz & Emily Metschke

2. Introduction Target Population- Youth involved in sport

4. Why? ●21.5 million between 6 and 17 ●1.35 million serious injuries per year ●24% are lower limb injuries

5. Experiment ●Odd-Egil Olsen o designed by- Oslo Sports Trauma Research Center ●American Journal of Sports Medicine (2005) ●Sport-Handball

6. Characteristics ●In our study o 120 team handball clubs from central and eastern Norway (61 intervention group, 59 control group) o One season (eight months) o 1837 players (1586 females, 251 males) o Aged 15-17 years

7. Hypothesis ●Prevention of injury ●Simplistic concept

8. Testing ●Intervention group vs. Control group ●Equipment and coaching instruction provided ●Implement warm-up for first 15 consecutive practices ●One practice a week after that

9. Exercises ●Warm-up Exercises- (30 seconds and one repetition each) Jogging Backward running with sidesteps High knees Butt kicks Carioca Shuffling Trunk rotations Running w/ intermittent stops Sprints ●Technique (One exercise during each training session; 5×30 seconds each) Planting and cutting movements Jump shot landings (basketball) ●Balance-(On wobble board, one exercise during each training session; 2×90 seconds each) Passing the ball (two leg) Body weight Squats (one or two leg) Passing the ball (one leg) Bouncing the ball with eyes closed ●Strength and power- (3×10 repetitions each) ●One quadriceps exercise: Body weight squats Bounding strides Forward jumps two leg Lunges (3×10 repetitions each)

10. Exercises

11. Purpose ●Improvement of o Awareness o Control of knee and ankle

12. Result Intervention Group (958) Control Group(879) Acute Injuries ●Ankle 31 (30.1) 47 (24.1) ●Knee 25 (24.3) 44 (22.6) Overuse injuries: ●Anterior lower leg pain 5 (27.8) 20 (51.3) ●Knee pain 5 (27.8) 6 (15.4)

13. Conclusion ●Reduction in injury ●Reduction in overuse pain ●Supporting hypothesis

14. Application

15. References ●ACSM. ACSM's Guideline for Exercise Testing and Prescription. Edited by 9. Wolters Kliwer, 2014. ●Olsen, Odd-Egil. "Exercises to prevent lower limb injuries in youth sports: cluster." American Journal of Sports Medicine, 2005: 1-7.

16. Questions?