The effectiveness of different ankle strengthening training programs on performance.

BACKGROUND: The purpose of this study was to investigate the effectiveness of different ankle strengthening training programs: eccentric, concentric, and resistance bands, on performance of university level sedentary males. METHODS: Sixty-three males between the ages of 18 and 26 years were randomized to either eccentric isokinetic (N.=21), concentric isokinetic (N.=21), and resistance bands ankle strengthening groups (N.=21). Training was performed three days a week, for eight weeks for both sides of ankle. Each program was made progressively harder by increasing the number of repetitions or sets. Measurements evaluating strength, balance and jumping performance were repeated pre, post and at one month (follow-up) after training. RESULTS: Statistical significance was observed for concentric evertor strength for both sides of the ankle for all groups after training (P<0.05). In addition, statistically significant increases were seen in jumping performance for all groups and dynamic balance for eccentric and concentric groups (P<0.05), with the concentric being statistically higher compared to the resistance bands group for all parameters (P<0.05). CONCLUSIONS: Ankle isokinetic strength (eccentric, concentric) training is more effective than resistance bands regarding improvement on strength, explosive strength, and dynamic balance. Ankle isokinetic strength training, which includes evertor and invertor muscles, improves performance, especially when applied concentrically. Therefore, the proper strengthening of ankle muscles will prevent the re-injury of ankles with individuals returning to activities.

Effect of a Core Stabilization Training Program on Performance of Ballet and Modern Dancers.

Kalaycioglu, T, Apostolopoulos, NC, Goldere, S, Duger, T, and Baltaci, G. Effect of a core stabilization training program on performance of ballet and modern dancers. J Strength Cond Res 34(4): 1166-1175, 2020-The aim of this study was to investigate the effects of a core stabilization training (CST) program on performance of university-level ballet and modern dancers. Twenty-four dancers between the ages of 18 and 24 years participated in the study. Core stabilization training was performed for 45-60 minutes per day, 3 days a week, for 8 weeks. For 2 days, the training was conducted by an experienced physiotherapist, and the other day, each participant exercised on his or her own. Evaluation of physical fitness parameters included vertical jump performance, flexibility, dynamic balance, coordination, proprioception, muscle, and hip flexion isokinetic strength measures. Wilcoxon signed rank test was used to compare pre- and post-test values. Statistically significant increases in vertical jump performance, dynamic balance, proprioception, and coordination parameters between pre- and post-training (p < 0.05) were observed. After the CST program, peak torque values for the hip flexor muscle isokinetic test of the dancers decreased (p < 0.05). Therefore, the results suggest that the CST program might be used to improve several physical fitness parameters such as jumping, proprioception, coordination, and dynamic balance. Such improvements will aid in the development of artistic skills for university modern dancers.

The effect of prophylactic knee bracing on performance: balance, proprioception, coordination, and muscular power.

PURPOSE: Prophylactic knee braces are largely used in the prevention of ligament injuries, but their effectiveness on performance are still controversial. The aim of this study was to determine which brace was the most effective on functional performance. METHOD: Twenty-four healthy subjects (14 men and 10 women), between the age of 18 and 22 with no prior history of lower limb injury and brace use, voluntarily participated in this study. Five different prophylactic knee braces were used. The test protocol consisted of dynamic balance, jumping performance, proprioception, coordination, and maximal force. Balance was assessed by the Y balance test; jumping performance was assessed by vertical jump and one-leg hop tests; maximal force, proprioception, and coordination were assessed by using functional squat testing. Proprioceptive test was performed by using the functional squat system machine that the participants were instructed to keep the crosshair on the line, even after the visual aid had disappeared. The subjects without a brace and with the brace by using 5 different braces (DonJoy-USA) were evaluated by five different therapists. RESULTS: Hinged "H" buttress for the support of the knee brace was found to be more effective than the others in terms of balance. Drytex economy hinged knee brace had the best result in terms of proprioception and maximal force. There were no significant differences in vertical jump and one-leg hop tests (n.s.). CONCLUSION: In conclusion, the hinged "H" buttress for support of the knee brace and Drytex economy hinged knee brace produced the best results on the performance parameters. The other three braces demonstrated more variable and less optimal results. Prophylactic knee braces can be used for both healthy subjects and athletes to enhance proprioception, coordination, maximal force, and balance, but it is important to choose the best proper brace to the individuals according to their fitness level. LEVEL OF EVIDENCE: (Economic and decision analysis-developing an economic or decision model), Level II.