title: Effect of a neuromuscular warm-up programme on muscle power, balance, speed and agility: a randomised controlled study.
abstract: OBJECTIVE
  To investigate whether a 6-month neuromuscular warm-up programme could improve muscle power, balance, speed and agility.
  
  
  METHODS
  Cluster randomised controlled study.
  
  
  METHODS
  27 top level female floorball teams in Finland.
  
  
  METHODS
  222 players (mean age 24 years); 119 in the intervention group and 103 in the control group were followed-up for one league season (6 months).
  
  
  METHODS
  A neuromuscular warm-up programme included sports-specific running technique, balance, jumping and strengthening exercises. The teams were advised to use the programme 1-3 times per week through the league season. One training session took approximately 25 min.
  
  
  METHODS
  Performance tests were assessed before and after the 6-month intervention and included static jump, countermovement jump, jumping over a bar, standing on a bar and figure-of-eight running.
  
  
  RESULTS
  At 6 months, significant between-group differences were found in two outcome measures: jumping over a bar (number of jumps in 15 s) and standing on a bar (number of balance losses in 60 s). These differences were 2.3 jumps (95% CI 0.8 to 3.8, p = 0.003), favouring the intervention group, and -0.4 balance losses (95% CI -0.8 to 0.0, p = 0.050), again in favour of the intervention group.
  
  
  CONCLUSIONS
  A neuromuscular warm-up programme improved the floorball players' sideways jumping speed and static balance. The exercises were also safe to perform and can thus be recommended for weekly training of floorball players.
  
  
  BACKGROUND
  ISRCTN26550281.
authors.affiliation: Tampere Research Center of Sports Medicine, UKK Institute, PO BOX 30, 33501 Tampere, Finland. kati.pasanen@uta.fi
authors.forename: K
authors.initials: K
authors.lastname: Pasanen
authors.forename: J
authors.initials: J
authors.lastname: Parkkari
authors.forename: M
authors.initials: M
authors.lastname: Pasanen
authors.forename: P
authors.initials: P
authors.lastname: Kannus
mesh_terms: D054874:Athletic Performance / Q000502:physiology; D016000:Cluster Analysis; D015444:Exercise / Q000502:physiology*; D005260:Female; D006801:Humans; D053580:Muscle Strength / Q000502:physiology; D052580:Muscle Stretching Exercises; D018482:Muscle, Skeletal / Q000502:physiology; D010807:Physical Endurance; D004856:Postural Balance; D012420:Running / Q000502:physiology; D013177:Sports / Q000502:physiology*; D055815:Young Adult