Effect of Injury Prevention Program on Cricketers

"Phase 1 is dynamic stretching and running exercises which includes, A jogging ,B walking lunge and sweeps, C hip in and out running : jog 3 steps stop and do hip in/hip out for Phase 2 is strength and agility which includes A- squat, B- push-ups: wide palmer push-ups. C vertical jumps. D- lateral jump. E- nordic hamstrings,. F (a)- shoulder external rotations, F(b)- modified inverted rows, Phase 3 is balance and core strength which includes A- modified ankle discs, B - planks: standard forward planks 2 repetitions for 30secs. C- side planks: standard side planks on both sides 1 repetition for 20 secs. Da- bird-dog,Db- modified back extensions, Phase 4 is run sprint which includes A- run sprint: 100% speed running between running (20m) with 1 repetition"

"Phase 1 is dynamic stretching and running exercises which includes, A jogging ,B walking lunge and sweeps, C hip in and out running : jog 3 steps stop and do hip in/hip out for Phase 2 is strength and agility which includes A- squat, B- push-ups: wide palmer push-ups. C vertical jumps. D- lateral jump. E- nordic hamstrings,. F (a)- shoulder external rotations, F(b)- modified inverted rows, Phase 3 is balance and core strength which includes A- modified ankle discs, B - planks: standard forward planks 2 repetitions for 30secs. C- side planks: standard side planks on both sides 1 repetition for 20 secs. Da- bird-dog,Db- modified back extensions, Phase 4 is run sprint which includes A- run sprint: 100% speed running between running (20m) with 1 repetition"

sprint exercise and general stretching as conventional protocol as follows in star club