Frameworks · Body · 208

The prevention programme is the warm-up

6–8 minutes, the same every time. About a third fewer injuries.

SEWe reviewed the research on it.Injuries, tendons and coming back

Hand-drawn diagram of framework 208, The prevention programme is the warm-up: 6–8 minutes, the same every time. About a third fewer injuries.
Framework 208 · in one look
How to use it

Two or three times a week, add 6–8 minutes of landing control, single-leg balance, hamstring and groin strength, and shoulder and wrist prep. It only works if people actually do it, so keep it short and the same every time.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.

Sources

Ding et al. 2022 · Al Attar & Alshehri 2019 (youth sports: injuries cut by about a third). Calisthenics hasn't been studied, so this is by analogy.

Not medical, legal or financial advice.

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More body frameworks
207 SERaise, prime, rehearse: the 10-minute warm-upSame three steps, same order, every session.209 SPLoad the tendon, track the painPain up to 3–5 is fine if it's gone by tomorrow morning.182 EPThe hard-week floorDrop to the floor, not to zero.131 SCNo spikesGrow the week in small steps. Sudden jumps are where injuries live.124 PWrist pain is a stop signPain that lasts into tomorrow isn't something to push through.120 SPThe fear ladderThe body heals on its own clock. Confidence needs training too.