11+ dance: a neuromuscular injury prevention exercise program for dancers
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AbstractEpidemiological studies over the past decade indicate high Injury prevalence in pre-professional ballet (76%), and professional contemporary and ballet dancers (60-69%). Injuries can have detrimental effects both for the dancers and the dance company. Most injuries are in the lower limb and reported as the gradual onset of overuse. Professional dance companies have reduced injury incidence and severity through the implementation of comprehensive injury audit programs and proactive exercise prescription. Injury prevention research in dance is scarce and there has been no intervention targeting dance injuries. This article describes the development of 11+Dance, an injury prevention training program designed for dancers based on current evidence and best practice on injury prevention in sports. It is a 25–30-minute neuromuscular based training program focused on strength, balance and jumping/landing technique, with special attention on ankle, knee, and hip alignment. The high prevalence of injuries reported in the different styles of dance, suggests that implementation of an injury prevention program is both the plausible and ethical action to take for all levels of performance.
CitationKolokythas, N., Metsios, G.S., Galloway, S.M., Allen, N. and Wyon, M.A. (2022) 11+ dance: a neuromuscular injury prevention exercise program for dancers. Strength and Conditioning Journal. 44(5), pp. 1-9. DOI: 10.1519/SSC.0000000000000692
PublisherLippincott, Williams & Wilkins
JournalStrength and Conditioning Journal
DescriptionThis is an accepted manuscript of an article published by Lippincott, Williams & Wilkins in Strength and Conditioning Journal on 10/11/2021. The accepted version of the publication may differ from the final published version.
Except where otherwise noted, this item's license is described as https://creativecommons.org/licenses/by-nc-nd/4.0/