Proper Warm-up Research Articles

Predisposing Factors of Delayed Onset of Muscle Soreness in Untrained Athletes: A Cross-sectional Study

Introduction: Delayed Onset Muscle Soreness (DOMS) is a common consequence of ultrastructural muscle damage. Following unusual eccentric exercises, individuals who are not professionally trained or are amateur athletes experience muscle tenderness that can range from mild discomfort to severe debilitating pain. Aim: To identify the factors that contribute to the development of DOMS in untrained athletes and to raise awareness about these factors. Materials and Methods: A cross-sectional observational study was conducted in the Department of Physiotherapy, GEMS College of Physiotherapy, Srikakulam, Andhra Pradesh, India on 50 untrained athletes aged 18-25 years, over a period of eight months from January to September 2022, with complete enrollment of untrained athletes. The history of pain, stiffness, decreased range of motion and DOMS was surveyed through a self-reported questionnaire, followed by quantitative statistical analysis using mean, standard deviation and percentages of the data. Results: The mean age of the participants was 21.04±2.7401 years. The current research examined various predisposing factors that influenced the occurrence of DOMS. Specifically, 35 (70%) athletes reported engaging in eccentric exercises; 24 (48%) athletes reported exposure to hot weather and outdoor environments; 32 (64%) athletes reported neglecting warm-up sessions; and 43 (86%) athletes reported skipping cool-down exercises. Conclusion: The study concluded that the group of muscles comprising the shoulders and biceps is particularly susceptible to experiencing pain, loss of strength, muscle tenderness and reduced range of motion as a result of DOMS. DOMS is commonly induced by engaging in high-intensity workouts, such as lifting heavy weights with eccentric contractions, without proper warm-up and cool-down routines, especially in hot outdoor environments.

The effect of PNF combination exercise therapy on shin splint injuries in marathon runners

Training at high intensity without proper warm-up and cool-down can cause shin splint injuries in runners. This may lead to a decline in the athlete’s performance during training and competition. This study aims to determine the effect of PNF training therapy on shin splint injuries in marathon runners. This research employs a quasi-experimental approach with a One Group Pretest-Posttest Design. Data collection methods include tests and measurements using a goniometer to assess joint range of motion (ROM) and the Visual Analogue Scale (VAS) to measure pain levels. The population in this study consisted of running athletes from the Yogyakarta running community, with a sample of 16 individuals selected based on specific criteria. The study results showed a significant average reduction in knee pain of 1.00 and ankle pain of 0.94. Additionally, an increase in knee ROM was observed: flexion increased by 7.81; extension by 7.82; adduction by 4.25; and abduction by 3.75. Ankle ROM also increased: dorsiflexion by 5.94, plantarflexion by 3.62, inversion by 3.57, and eversion by 2.68.

Prevention and Rehabilitation Training Strategies for Knee Injuries in Basketball

Knee injuries in basketball are one of the major issues affecting athletes' performance and long-term health. This paper focuses on knee injuries in basketball, exploring the main types of knee injuries and their causes, including anterior cruciate ligament (ACL) tears, meniscus injuries, patellar tendinopathy, and patellofemoral pain syndrome. The article provides a detailed analysis of the internal and external risk factors for both acute and chronic knee injuries and proposes scientific prevention strategies and rehabilitation training programs. Prevention strategies include proper warm-up, technical optimization, strength and flexibility training, and the use of protective equipment. The rehabilitation training strategies begin with functional protection in the initial phase of injury, progressing to strength and functional training, specialized sport retraining, and finally, establishing a long-term training plan to prevent recurrence. This paper aims to provide comprehensive knee injury prevention and rehabilitation strategies for basketball players, enhancing their athletic performance and joint health.

Managing Exercise-Induced Bronchoconstriction: A Comprehensive Review of Strategies for Athletes to Maintain Fitness and Health

Exercise-induced bronchoconstriction (EIB) significantly impacts athletes by impairing their performance and overall health. Characterized by airway narrowing during or after physical activity, EIB affects the quality of training and competition. This study employs a qualitative descriptive research model based on a comprehensive literature review to evaluate EIB management strategies in athletes. We systematically collected data from trusted scientific databases—Scopus, Science Direct, and Google Scholar—using keywords such as "Exercise-Induced Asthma," "Athlete," and "Sport." Relevant articles were identified, and key terms related to EIB management were reviewed. The data, including study designs, research objectives, sample sizes, and findings, were compiled and analyzed to determine effective management approaches. Key findings indicate that accurate diagnosis using spirometry and bronchial provocation tests is essential. Pharmacological management primarily involves inhaled corticosteroids (ICS) to reduce inflammation and control EIB, while short-acting beta agonists (SABAs) offer only temporary relief. Non-pharmacological strategies include avoiding triggers, implementing proper warm-up routines, and using breathing techniques. Supervised aerobic exercise programs were shown to improve cardiovascular fitness without worsening EIB symptoms. The study also reviewed the impact of environmental factors, such as air pollution and post-COVID-19 conditions, on EIB. Recommendations include personalized asthma action plans, training for coaches on environmental triggers, and exercising in controlled conditions. This study highlights the need for a holistic approach combining pharmacological and non-pharmacological methods to manage EIB effectively and maintain athletic performance. Further research is warranted to develop tailored strategies for athletes with EIB.

Flexor tendon pulley injuries in climbing: causes, diagnosis and treatment

Finger flexor pulley injuries are the most common overuse injuries sustained by climbers. These injuries are caused by forceful gripping techniques specific to climbing, making them uncommon in non-climbing activities. With the growing popularity of climbing, there is a rising need for accurate diagnosis and improved treatment methods. This paper explores current diagnostic techniques, including physical examination, ultrasound, and magnetic resonance imaging. It also discusses treatment options, which range from conservative rehabilitation to surgery, depending on the severity of the injury. Finally, it emphasizes the importance of injury prevention through proper warm-up and avoiding excessive strain.

Warm-Up in Triathlon: Do Triathletes Follow the Scientific Guidelines?

Warming up before competition is universally recognized as an effective way to enhance performance. However, only a few articles have directly investigated different warm-up strategies adopted by triathletes and suggested by coaches. The Olympic-distance triathlon is an endurance competition characterized, at least for the elite, by a fast start with a strong correlation to the final position in the race. Thus, executing a proper warm-up protocol would be beneficial in optimizing performance. The present study aimed to provide an overview of the warm-up protocol adopted/suggested by national-caliber triathletes/coaches before an Olympic-distance triathlon race. Online surveys were created and shared between national- and international-caliber Italian, French, and Spanish triathletes and coaches. Information about the rationale, structure, and specific exercises adopted/suggested during personal warm-up protocols was collected. Thereafter, triathletes were grouped according to the discipline sequence reported. Seventy-nine triathletes and nineteen coaches completed the survey. The cycle-run-swim was the most reported discipline sequence adopted, with a total time of 90.0 (25.0)minutes, against the 62.5 (25.0)minutes suggested by coaches. Conditioning exercises were performed by only 31.6% of triathletes 20 to 10minutes before the race start. Triathletes who took part in this survey adopted very long protocols with the specific intention of including all disciplines. These results highlight the need to raise awareness in triathletes and coaches on the correct warm-up procedures and to stimulate researchers to design studies that directly investigate the effects of different warm-up protocols before competitions.

Physical and/or cognitive warm-up effects on first-person shooter video-games performances

With the growing popularity of eSport and the high level of competition among players, optimizing performance has become crucial. However, players often overlook the importance of a proper warm-up routine, which can significantly impact their game performance. The purpose of this study was to evaluate the effectiveness of different warm-up strategies (physical, cognitive, or both) on the performance of experienced gamers in Counter Strike: Global Offensive (CS:GO). Twenty experienced gamers participated in this counterbalanced study where five conditions were randomly administered seven days apart. Players were either resting or warming-up: physical exercise (PE), cognitive exercise (CE), PE + CE or CE + PE before playing a customized CS:GO task. Gamers’ performance was evaluated in terms of time to complete the task and accuracy. Accuracy is defined as the number of shots taken to eliminate a target. Physical exercise significantly reduced the time to complete the task compared to all other conditions but did not affect accuracy (p = 0.019). Cognitive exercise alone or in combination with physical activity did not improve gamers’ performance. This study suggests that a physical warm-up before playing CS:GO can improve gaming performance by reducing the time to complete the task. The findings of this study can help eSports players to optimize their performance by adopting effective warm-up strategies. Furthermore, we contribute to the growing body of evidence supporting the positive impact of physical exercise on cognition, demonstrating its transferability to first-person action video games.

A Model for Healthy and Safe Taekwondo Training

Taekwondo is a popular sport with tradition and history. It is characterized by dynamic movements that require strength, speed, endurance, balance, and coordination. Safety is essential for practitioners of taekwondo. It includes injury prevention, adequate crisis response, and prevention of violence, harassment, and aggressive behavior. Coaches play an important role in providing a safe and healthy environment for taekwondo practice. They must have the necessary competencies and implement appropriate prevention measures. This article proposes a model for healthy and safe sports pedagogical practice for taekwondo training. The model includes three main aspects: Prevention of sports injuries: it consists of several measures such as: appropriate equipment, proper warm-up and stretching, gradual increase in workload, individualized approach to athletes, training of coaches for injury prevention; Adequate response to crises: includes an action plan for natural disasters, acts of terrorism and other emergencies; Prevention and adequate intervention of violence, bullying, and aggressive behavior: includes training coaches to recognize and deal with violence, bullying, and aggressive behavior, creating a safe and positive environment for athletes. The model is helpful for taekwondo coaches as it provides practical guidelines to ensure a safe and healthy environment for sports practitioners.

Escalada e Lesões no Membro Superior

Climbing sports are having an exponential growth nowadays, placing unique demands on the upper body, so that injuries to this region are common. This paper discusses the various types of injuries that can occur, including strains, sprains, dislocations, and fractures, and explores the factors that contribute to their development. It is necessary to understand the preventive measures such as proper warm-up, strengthening exercises, and proper technique, as well as treatment options for climbers who experience upper body injuries. Ultimately, proper training, conditioning, and safety measures are of utmost importance in preventing and managing upper body injuries in climbers.

Injury Types and Training Habits among Soccer (Football) Athletes

Background For soccer athletes, injuries are frequent and pose a considerable health and financial burden for individuals and families. While studies have previously assessed the incidence of soccer injuries and preventive strategies male athletes use to reduce these occurrences, few have included women and players of varying skill levels. Objective To report the frequency of injuries in a cohort of male and female soccer athletes and describe the training habits that have helped prevent injury. Methods Two hundred (n=200) United States participants completed a questionnaire on soccer practicing frequency, habits, injuries, and treatments. A screening question ensured all respondents had played soccer for at least one year and determined eligibility for the study. Participant information related to age, sex, education, income, and race was also collected. JMP statistical software was used to analyze collected data and build multivariate regressions, mosaic plots, and histograms. Results The mean number of practice sessions per week was 3.60 +/- 1.64, and the median experience playing soccer was 2-4 years. Older participants were more likely to practice once (p = 0.0001) or twice (p= 0.0008) per week. Women were less likely to include warmups before playing soccer (p = 0.022). This was problematic as participants who did not include a proper warmup routine were more likely to have been absent from play for longer amounts of time following injury (p = 0.032). The four most common injury sites were knees (n = 35, 17.5%), ankles (n = 31, 15.5%), shoulders (n = 25, 12.5%), and head/neck (n = 24, 12%). 140 (47.62%) patients used pain medication as their main remedy, 128 (43.54%) went to physical therapy, and 26 (10.78%) underwent surgery. Conclusion In any sample of soccer athletes involving variations in sex, race, and competitive play, injuries are highly common. Few studies before this one have included female athletes, and our findings highlight an important discrepancy in training habits between sexes. Women are less likely to follow a warmup regimen and are thus injured for longer. Incorporating dynamic stretching and plyometrics are particularly helpful to stay healthy.

Effects of Led Lighting Training on Response Time in Greco-Roman Wrestlers

Abstract Introduction Response time is one of the determinants of performance effectiveness in wrestling competitions. Its high levels help wrestlers fight more effectively when performing appropriate technical and tactical actions. Different factors such as a proper warm-up, unexpected situations, muscle fatigue, asthenic reactions, competition prestige and previous injuries may exert an influence on perceptual abilities (including RT and MT) and affect fighting effectiveness. Getting to know determinants of response time may provide a lot of valuable practical information that can be used in wrestling-related training. The study sought to determine changes in response time in Greco-Roman wrestlers produced by LLT. Material and Methods Twenty-four Greco-Roman wrestlers (age = 18.6 1.8, years of experience = 6.0 1.6) took part in the study. The wrestlers were divided according to two weight classes (lightweight and heavyweight). Within LLT programme, they performed special motor tasks using Batak Pro (15 minutes in total). Between the tasks, response time (reaction time and movement time) was measured. Reaction time test (RT, version S1) of the Vienna Test System was used in the study. Results Response time changed in a variety of ways (different directions and intensity of changes). The changes were noted both in RT and MT. Contrary to LLT, a standard warm-up did not contribute to an improvement in RT. The greatest changes were observed after ten minutes of exercising. Intragroup differences in response time grew smaller in the course of the task performance. No differences in response time were noted between wrestlers representing different weight classes. Conclusions Physical exertion within LLT affects response time in Greco-Roman wrestlers regardless of their weight classes. The most favourable changes occur after 10 minutes of exercising that requires high attentional focus (exercises performed after a standard warm-up). The type of warm-up and the exercises used may constitute a factor improving performance effectiveness. It is recommended that in a pre-competition warm-up, more time should be devoted to exercises requiring high attentional focus.

Risk Factors for Injury in CrossFit®-A Retrospective Analysis.

CrossFit® is a physical activity program and sport which is based on functional movements performed at high intensity and with high variability of exercises. It develops all motor skills. The study included 424 athletes (266 men and 158 women) from twelve centers in Poland, actively practicing CrossFit® between 18 and 60 years of age. A questionnaire consisting of 25 questions was used, which was divided into four subsections concerning the characteristics of the sample, training routine, injuries, and information about environment. In total, 48% of respondents participating in the study suffered at least one injury during their entire training history. The injuries suffered most often involved shoulder joint and lumbar spine. Men were found to face a higher risk of injury than women, at 32.78% vs. 15.33% (p = 0.027). The shorter the training period, the smaller the number of injuries observed among the trainees. It was also noted that the shorter the training period, the lower the number of injuries that occurred (p = 0.041). An increase in the number of training sessions per week did not increase the incidence of injuries (p > 0.05). Performing isometric exercises during warm-up reduced the likelihood of injury during CrossFit® training itself (p = 0.012). Training despite of concomitant acute pain had a significant adverse effect on the incidence of injuries (p = 0.002). The most common risk factors for injury in the CrossFit® training process include, in particular: gender, training experience, and length of training sessions. Proper warm-up including isometric exercises and training conducted without accompanying pain symptoms reduces the risk of injury.

SSD-SGD: Communication Sparsification for Distributed Deep Learning Training

Intensive communication and synchronization cost for gradients and parameters is the well-known bottleneck of distributed deep learning training. Based on the observations that Synchronous SGD (SSGD) obtains good convergence accuracy while asynchronous SGD (ASGD) delivers a faster raw training speed, we propose Several Steps Delay SGD (SSD-SGD) to combine their merits, aiming at tackling the communication bottleneck via communication sparsification. SSD-SGD explores both global synchronous updates in the parameter servers and asynchronous local updates in the workers in each periodic iteration. The periodic and flexible synchronization makes SSD-SGD achieve good convergence accuracy and fast training speed. To the best of our knowledge, we strike the new balance between synchronization quality and communication sparsification, and improve the tradeoff between accuracy and training speed. Specifically, the core components of SSD-SGD include proper warm-up stage, steps delay stage, and the novel algorithm of global gradient for local update (GLU). GLU is critical for local update operations by using global gradient information to effectively compensate for the delayed local weights. Furthermore, we implement SSD-SGD on MXNet framework and comprehensively evaluate its performance with CIFAR-10 and ImageNet datasets. Experimental results show that SSD-SGD can accelerate distributed training speed under different experimental configurations, by up to 110% (or 2.1× of the original speed), while achieving good convergence accuracy.

Prevention Program in Anterior Cruciate Ligament (ACL) among Indonesian’s Athletes; Review Study

An ACL injury has been the most common injury for several years. Athletes and players who play the game have the same risk factor to have it. Injury prevention programs must be conducted among teams and could remove team injury costs in medical staff and rehabilitation. This review aims to conduct one prevention program for ACL injury in Indonesian soccer athletes. In Indonesia, this program needs support from all stakeholders, including the coach, chief executor manager, and the medical team. The risk factor of ACL injury is divided into external and internal factors, which have to be the main focus of the medical team to process a program. Prevention program for an ACL injury includes strengthening, agility, plyometrics, balance, and proper warm-up. Those types of exercise should be implemented in intervention among athletes, but they still need their perspectives and health condition.

The Musculoskeletal Injury Profile of Aquatic Sports Athletes: A Case Study in UPSI

In recent years, aquatic sports (AS) have become more popular, especially for those who enjoy the adventurous sports activities. However, the AS have the possibility of injury, although the activities are performed in the water media. This study aimed to determine the musculoskeletal injury profile and incidence among AS athletes in Sultan Idris Education University (UPSI) from 2018-2020. A total of 62 staff and students who are AS athletes participated in this study. The injuries of athletes were assessed based on the type, location and cause of injuries within the last two years of competition events or training sessions and through an online survey method by Sport Injury Reporting Questionnaire. The AS were swimming, kayaking, canoeing, dragon boating, and rowing. The study recorded 102 injury cases in total. The results showed muscle cramps were the most common injury, followed by abrasion contusion and muscle strain. The most common body location injury specifically in swimming was the shoulder injury, followed by forearm, hip and thigh. In addition, overuse and chronic were the highest injury causes, followed by poor paddling technique and low level of strength and only a few of the respondents reported a lack of proper warm-up and cool-down. These findings revealed the injuries probably occurred in the upper body, which was caused by overuse training and inappropriate technique, particularly in swimming strokes and boating. These findings may be useful when developing future training program that aims to prevent sport injuries in aquatic sports.

Acute Effects of Static Stretching Combined with Vibration and Nonvibration Foam Rolling on the Cardiovascular Responses and Functional Fitness of Older Women with Prehypertension.

Simple SummaryThirty-seven percent of the US adult population have prehypertension, and a quarter to half of these over 65 years of age progress to hypertension in four years. Along with healthy diet, exercise or physical activity is one of the critical lifestyle factors for this population. General exercise recommendation or prescription to individuals who have cardiovascular risks is provided by organizations such as ACSM and AHA, but more detailed information and research are still needed. As the first component of any exercise program, finding the proper warm-up routine is important. We aimed to examine the acute immediate effects of three different warm-up protocols on cardiovascular responses and functional fitness testing in older women with prehypertension. Thirteen qualified subjects went through three protocols (static stretching with and without foam rolling, and stretching with vibration rolling) in three different sessions. Blood pressure was not altered only in the static stretching with foam rolling condition. Interestingly, adding the vibration component to the stretching increased the upper body flexibility and stretching. We therefore suggest the combination of static stretching with foam rolling as the safe and effective protocol for older women with prehypertension.We compared the effects of three warm-up protocols (static stretching (SS), static stretching with vibration foam rolling (SS + VFR), and static stretching with nonvibration foam rolling (SS + FR) on the blood pressure and functional fitness performance in older women with prehypertension. Thirteen older women went through different protocols in separate visits, and their systolic (SBP) and diastolic (DBP) blood pressure, heart rate, mean arterial pressure, brachial pulse pressure (BPP), functional fitness test (back scratch (BS), chair-sit-and-reach, 30 s arm curl (AC), 30 s chair stand, 2 min step, 8-foot up and go), and single-leg standing balance (SLB) were recorded. The SBP and BPP were significantly higher after SS and SS + VFR than after SS + FR. Both SS + FR and SS + VFR significantly improved the 2 min step, when compared with SS. Additionally, SS + VFR significantly improved the BS and AC performance. However, compared with SS and SS + FR, SS + VFR significantly reduced the SLB performance. Therefore, SS + FR may be a better warm-up protocol for older women in maintaining blood pressure. On the other hand, even though SS + VFR induced superior shoulder flexibility, aerobic endurance, and arm strength, it could impair balance.

Risk Prediction of Injury Among Recreational Badminton Players in India.

Since badminton has emerged as a frequently played non-contact recreational sport in India, it is essential to document the injury patterns and incidence. However, there is no existing literature on this topic among Indian players. A web-based questionnaire was circulated among recreational badminton players across North India, enquiring about demographic details, injury characteristics, and factors associated with an injury like BMI, warm-up practice, and physical training. Data of 237 eligible participants revealed an injury incidence rate of 57.1%. The ankle and dominant-side shoulder were the most common anatomical regions affected. The most common injury types were ligament sprain and muscle/tendon strain. Factors like age, frequency, duration of play, type of footwear, BMI, prior warm-up, court surface, and physical training were significantly associated with injury incidence on univariate logistic regression analysis. On multivariate logistic regression analysis, we found male gender, a lack of prior warm-up, inadequate physical training, and age group between 26 and 30years to be four independent risk factors for injury. The recreational badminton player of India had a relatively higher incidence of injury compared with the limited published data from other countries. Modifiable factors like a proper warm-up before the game, regular physical fitness training, and injury awareness programs can reduce the injury rates. The online version contains supplementary material available at 10.1007/s43465-022-00663-y.

Comparison of the Effectiveness of Traditional and Post-activation Potentiation Warm-up Methods on EMG Variables of Selected Lower Limb Muscles During Squat Jump

Purpose: A proper warm-up method can be used as a strategy to improve the performance of athletes in various sports fields. The present study aimed to compare the effect of two traditional and post-activation potentiation (PAP) warm-up methods on electromyographic variables of lower limb muscles during squat jumps. Methods: Fourteen trained male athletes randomly performed three different protocols: traditional warm-up method, dynamic post-activation potentiation (PD) by implementing two dynamic half-squat repetitions with 90% 1RM (one rep maximum), and static post-activation potentiation (PS) warm-up by implementing two static half-squat repetitions with 90% 1RM. Vertical jump tests were performed five minutes after implementing each protocol (recovery time). EMG activity of the rectus femoris, vastus lateralis, vastus medialis, biceps femoris, semi-tendinous, medial gastrocnemius, and tibialis anterior was recorded. Also, the co-contraction index and median frequencies were calculated. Repeated measures analysis of variance (ANOVA) was used for data analysis (P<0.05). Results: The results of this study showed that the activity level of all muscles in the concentric and flight phases, the co-contraction index of the ankle and knee joints, and also median frequencies of rectus femoris, vastus lateralis, semi-tendinous, biceps femoris, and medial gastrocnemius significantly changed in the PD and PS warm-up methods compared to the traditional warm-up method (P≥0.05). Also, the activity level of rectus femoris, vastus medialis, and biceps femoris muscles had a significant difference between the PD and PS compared to the traditional warm-up method in the eccentric phases (P≥0.05). Conclusion: According to the study results, the PAP warm-up method can improve the performance of athletes in training and competition conditions.

“EFFECTIVENESS OF BALLISTIC EXERCISES AND STRENGTHENING EXERCISES TO REDUCE KNEE PAIN AND INCREASE LOWER LIMB STRENGTH IN YOUNG BADMINTON PLAYERS: A RANDOMIZED CONTROL TRIAL”

Background: Badminton is one of the most active recreational sports played worldwide. The quick and repetitive movements while playing leads to strenuous impact loading on the lower extremities. This further leads to knee pain, reduction in muscle strength. Objective:To nd out the effectiveness of ballistic exercises and strengthening exercises to reduce knee pain and increase lower limb strength. Methods: In a 6-weeks intervention study, 30 participants with knee pain were studied. The participants were divided into 3 groups Group A (Ballistic Exercises), Group B (Strengthening Exercises), and Group C (Control Group) by lottery allotment method. A proper warm-up and cooldown regime was also given to the participants. Pre and post-treatment data were collected and analyzed using SPSS 22.0. Paired t-test and a oneway ANOVA test were used to nd out the signicance of the treatment. Results: A signicant improvement in pain and muscle strength was found in Group A and B (p<0.05). Greater statistically signicant improvement was seen in Group A as compared to B and C. Conclusion: The study concluded that Ballistic Exercises are more effective as compared to Strengthening Exercises in order to reduce knee pain and increase lower limb strength in young badminton players.

COMPARISON OF INJURY PREVENTION PROGRAM ON PHYSICAL FITNESS AMONG CRICKETERS IN WARM-UP AND COOL-DOWN PHASES

Background: Cricket is considered 2nd most famous sports while the chances of injuries are very high. Proper warm-up, cool down exercises play important role in reduction of injuries and cricket injury prevention program may be effective in warm-up or cool-down phases of training. Objective: To compare the effects of injury prevention program on physical fitness among cricketers in warm-up and cool-down phases. Methods: A Randomized Clinical Trial (NCT04017715) was conducted at Rawalpindi cricket club. Subjects were recruited through purposive sampling. The inclusion criteria were athletes registered with Pakistan Cricket Board, age 16-30 years and attending minimum 3 sessions were week. The n=55 subjects were recruited and randomly divided into three groups by sealed and envelop method. Cricket Injury Prevention Program introduced in warm-up and cool-down phases in Group A (n=18) and B (n=20) respectively and group C (n=17) is considered as control group for 6 weeks. Assessment were taken through 100m sprint, Burpee test, Illinois Agility Run test, plank test and star excursion balance test at baseline and after 6 weeks of intervention. Data analysis was done through SPSS 25. Results: The mean age of the subjects was 19.31±2.79, mean Body Mass Index was 18.77±1.58. There is a significant difference among all groups in 100m sprint, T agility, plank test, 3 minutes burpee test and start excursion test (p value˂0.05).Conclusion: Cricket injury prevention program (CIPP) is effective in preventing injuries in cricketers in both warm up and cool down. Keywords: Athletics performance, Cricket sport, Cool-down exercises, Warm-up exercises.