Abstract
Neuromuscular warm-up programs, such as FIFA 11+ were developed as early as 2006. These programs have been effective in reducing the risk of injury in female athletes by decreasing the moments surrounding the knee and improving neuromuscular control during static and dynamic movements such as jumping and landing. In addition, they have been effective for improving jump height in soccer, volleyball, and basketball. The effects of the 11+ Dance, a dance-specific neuromuscular warm-up program, was examined on jump height and lower extremity biomechanics during bilateral and single leg countermovement jumps in recreational dancers. Twenty female adolescents from 2 dance schools participated in this 2-centered 8-week controlled non-randomized trial. The intervention group (IG) performed the 11+ Dance program 3×/week for 8-weeks during the first 30-minute of their regularly scheduled dance classes. The control group (CG) continued with their regular dance classes routine. Ground reaction force and motion capture data were used to assess jump height and lower extremity biomechanics pre and post intervention. Both groups statistically increased their jump height (CG: Z = 1.89-2.45, P ≤ .0167; IG: Z = 2.18-2.76, P ≤ .0167). However, no statistical between group differences were observed (Z = 0.38-1.22, P > .05). During takeoff, the IG statistically reduced peak knee extension moments (t(18) = -3.04 to -3.77, P ≤ .0167) while increasing peak hip extension moments (t(18) = 2.16-2.79, P ≤ .05) and peak hip flexion angles (t(18) = 2.68-3.72, P ≤ .0167) compared to the CG. The IG also increased the hip flexion angles compared to the CG during landing (t(18) = 2.78-5.13, P ≤ .0167) while no systematic differences were observed in all other variables of lower extremity biomechanics. The reduced joint load at the knee observed during takeoff needs further investigation. Neuromuscular training, such as the 11+ Dance, is supported by numerous quality research. Due to its simplicity, the 11+ Dance may be feasible and beneficial to complement regular warm-ups in recreational dance practice.
Sign-in/Register to access full text options 
Talk to us
Join us for a 30 min session where you can share your feedback and ask us any queries you have
Schedule a callDisclaimer: All third-party content on this website/platform is and will remain the property of their respective owners and is provided on "as is" basis without any warranties, express or implied. Use of third-party content does not indicate any affiliation, sponsorship with or endorsement by them. Any references to third-party content is to identify the corresponding services and shall be considered fair use under The CopyrightLaw.
