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injury prevention exercises in athletes: PEP Program.

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Where is he from ?

This program was developed by the Santa Monica Sports Medicine Research Foundation, California in the United States.
This is a warm up exercise program to begin exercising.
You can find the original program in English language video to help you:
To be able to use it easily, we have translated and illustrated.

What is the purpose of the PIP?

            PEP aims to prevent injuries that occur during sports practice and improve the sports performance at the same time.
PIP has demonstrated efficacy in several clinical studies, its application entails:
1 / improvement of athletic performance: strength / muscle power / agility
2 / decrease 20 to 40% of injuries: torn anterior cruciate ligament, ankle sprain, muscle injury fascial

What is the principle of PIP?

To be successful, the program should be carried out 3 times a week. It has 5 parts and lasts a total of 15 to 20 minutes.
The heart of the program is the triptych:

strengthening / plyometrics / agility

completed a warm-up and stretching.
Warm 3 '- 3 years
Strengthening 3 '- 3 years
Plyometrics exercises 3'-5
Agility 3 '- 3 years
Stretch 5 '- 5 years
The quality of the technical implementation of each year is more important than the amount of exercises or repetitions performed.
This program must be carried out in START of training. If you try to use it at the end of training program, athletes will be tired and technical suffer. Fatigue is a factor that can lead to a greater risk of injury.

NOTE: about the young athletes (under 12)

This program can be done safely for athletes men or women over 12 years. You can also use it in younger athletes but taking into account certain changes:
During plyometric exercises, sauté over a visual cue or a line drawn on the ground or a stud. The essential element of this activity is the technique of receiving the jump, not the jump height to which the jump is made.
But also, young athletes should perform plyometrics exercises will receive on two legs.
Again, the key point is the reception of the jump and the knee control (do not let the knee bend inward and keep the knee and hip flexed to absorb the forces of reception).

Doctor Yoann BOHU, Doctor Nicolas LEFEVRE, Doctor Serge HERMAN. - 2 juin 2014.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.


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