The Effect of a Dynamic Warm-up and Plyometric Training Program on Lower Limb Injury Risk Reduction in Kancil Mas Karawang Football Athletes
DOI:
https://doi.org/10.26858/cjpko.v17i3.444Keywords:
Plyometrics, Dynamic Warm-up, Injury Risk, Football, Lower LimbAbstract
Lower limb injuries are a prevalent problem in football that can inhibit athlete and team performance. This study aims to analyze the effectiveness of an integrated training program combining dynamic warm-ups and plyometric exercises on the reduction of lower limb injury risk factors in football athletes. This study used a quasi-experimental pre-test post-test control group design involving 40 football athletes from Kancil Mas Karawang, randomly divided into an Experimental Group (EG; n=20) and a Control Group (CG; n=20). The EG received a structured dynamic warm-up and plyometric intervention for 12 weeks (3 times per week), while the CG continued their traditional warm-up routine. Injury risk factors were measured using the Y-Balance Test (YBT) for dynamic balance and the Tuck Jump Assessment (TJA) for landing mechanics. Data were analyzed using Analysis of Covariance (ANCOVA) with significance set at p < 0.05. The results showed that the EG experienced a significant improvement in YBT composite scores (p < .001) and a significant decrease in TJA deficit scores (p < .001) compared to the CG after 12 weeks. It was concluded that the combined dynamic warm-up and plyometric program was significantly effective in improving dynamic balance and neuromuscular control during landing, which are key factors in reducing lower limb injury risk.
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Copyright (c) 2025 Radika, Daffa Khairi Hasmahdi , Aldaffa Farrel Mahardika Sudarso, M. Arief Setiawan, Miftahudin Sigit (Author)
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