Table 1.

The Athletics Injury Prevention Programme used to reduce injury complaints in athletics athletes.

Exercises	Repetitions	Bonus (If It is too Easy, Athlete can Increase Difficulty)
Core stability—the plank (4 sides: prone position, lateral, supine position, lateral):
Level 1: both legs	15 s per side for 3 min	4 × 30 s for 6 min, then for 12 min
Level 2: alternate legs
Level 3: unstable support
Single leg balance:
Level 1: static	3 × 15 s (each side)	3 × 30 s each side
Level 2: unstable support
Level 3: throwing ball with partner, then on unstable support
Pelvis strengthening:
Lunges	3 × 10 rep.	6 × 10 rep., then 6 × 10 rep. with medicine ball
Hip abductor strengthening-Level 1: leg empty	3 × 10 rep. (each side)	6 × 10 rep. (each side), then unstable support
Hip abductor strengthening-Level 2: with elastic	3 × 10 rep. (each side)	6 × 10 rep. (each side), then unstable support
Hamstring exercises:
Hamstring stretching (different positions)	3 × 15 s
Hamstring strengthening:
Level 1: isometric contraction on two legs	6 × 6 s	10 × 10 s
Level 1: heel to buttock with elastic	3 × 6 s (each side)	5 × 10 s (each side)
Level 2: isometric contraction on one leg	6 × 6 s (each side)	10 × 10 s (each side)
Level 2: heel to buttock with elastic	3 × 6 s (each side)	5 × 10 s (each side)
Level 3: Nordic hamstring with help of upper arms	1 × 5 rep., then 3 × 5 rep., then 6 × 6 rep.
Level 4: Nordic hamstring	1 × 5 rep., then 3 × 5 rep., then 6 × 6 rep.
Level 5: Pliometric	1 × 5 rep., then 3 × 5 rep., then 6 × 6 rep.
Lower leg exercises:
Lower leg stretching	3 × 15 s (each side)
Lower leg strengthening:
Level 1: down to the ground	3 × 8 rep. (each side)	3 × 10 rep., then 5 × 10 rep. each side and then increase load
Level 2: down to the void	3 × 8 rep. (each side)	3 × 10 rep., then 5 × 10 rep. each side, and then increase loads

s, seconds; rep., repetitions.