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11+ DANCE WARM-UP EXERCISE PROGRAM:
USING PERFORMANCE TESTING TO PREDICT THE
EFFECTIVENESS OF TRAINING PROGRAMS IN
PREVENTING INJURY FOR DANCERS
ABSTRACT
RESEARCH BACKGROUND
Exercise training is a broad subject area and an area most promising to successfully
reduce the incidence of dance injuries. In football, “FIFA 11+” is an internationally
recognized injury prevention program. Recently, Kolokythas et al. (2021) at Elmhurst
NG TSZ SHING Ballet School launched an injury prevention program for dancers called “11+ Dance",
which is based on “FIFA 11+” as the prototype. Although a large number of studies
have proved that exercise training can help dancers with injury prevention, there are
BSocSc (Hons) in Sports and few studies on neuromuscular training like "11+ Dance ". Therefore, this project hopes
Recreation Management to test the effectiveness of "11+ Dance" in preventing injuries among professional
Department of Sport and Recreation contemporary dancers.
METHODOLOGY
Purposive sampling was used to recruit (n=11) well-trained contemporary dancers
OBJECTIVES who trained for at least 2 years. Subjects will be randomly assigned into two groups
(n=6; n=4) (one dancer was excluded because of injury).
The study aims to evaluate the Intervention group: 5 weeks 11+ dance training (20-30mins per session, training once
comprehensive impact of the "11+ a week).
Dance" warm-up exercise program on Control group: Dynamic or static stretches arranged by the academy.
various aspects of physical performance Performance testing: 1) Modified Balance Error Scoring System, 2) Handheld
for preventing injury in professional Dynamometer on ankle eversion & hip abduction, 3) Single Leg Side Hop, 4) Single
contemporary dancers. This includes Leg Hop.
assessing changes in dynamic stability, Statistical Analysis: One-way Ancova & Quade’s Ancova.
static sensory balancing, and lower limb
muscle strength. FINDINGS
• Results did not show statistically significant differences between all tests except
m-Bess Single Leg Side Hop.
• 11+ warm-up exercise program may have potentially positive improvements in
contemporary dancers’ static sensory balancing.
• There is bias caused by the lack of sample size and statistical power.
ABOUT THE INVESTIGATOR
My name is NG Tsz Shing, a student studying BSocSc (Hons) in Sports and Recreation
Management – Sport Therapy Specialisation. I thoroughly enjoyed this experience of
conducting a research project, especially the data processing aspect. I was inspired a
lot by the application of logical thinking. My FYP supervisor is Mr Indy HO.
66 Student Applied Research Presentations 2024 Student Applied Research Presentations 2024
