Combined Effects of Calisthenics and Plyometric to Reduce Risk of Musculoskeletal Injuries Among School Going Children

DEEP SQUAT Test (Functional movement screening)

The Deep Squat Test is a key component of the Functional Movement Screen (FMS) used to assess an individual's overall mobility, stability, and movement patterns. In this test, the 33 participants are asked to perform a deep squat with their feet shoulder-width apart, toes pointing forward, and arms extended overhead. The goal is to squat as deeply as possible while maintaining proper form, including a neutral spine, stable knees, and balanced feet. Sets/Repetitions: 2/8

Time frame: 8 weeks

Hurdle step Test (Functional movement screening)

The Hurdle Step Test is part of the Functional Movement Screen (FMS), a tool used to assess movement patterns and identify potential areas of dysfunction or risk for injury. In this test, the individual is required to step over a hurdle while maintaining a controlled stance. The hurdle is typically set at a height that challenges the individual's flexibility, mobility, and stability. The movement is performed while focusing on proper alignment and balance.

Time frame: 8 weeks

INCLINE LUNGES Test (Functional movement screening)

The Incline Lunges Test is a component of functional movement screening designed to evaluate an individual's lower body strength, stability, and mobility. It specifically assesses the coordination between the hip, knee, and ankle joints while testing the flexibility of the hip flexors and the stability of the core and pelvis.

Time frame: 8 weeks

Shoulder Mobility Test Functional movement screening (FMS)

To do this test, stand up straight and make a fist with each hand. Place one fist on opposite shoulder and the other behind back on the same side. Try to bring elbows as close as possible without moving torso.

Time frame: 8 weeks

Impingement clearing test (Functional movement screening (FMS)

The shoulder clearing test is a pain-free procedure that checks for shoulder impingement: Reach hand across body and place it against opposite shoulder. Apply inward pressure while slowly raising elbow. Repeat on the other side.

Time frame: 8 weeks

Active straight leg raise (Functional movement screening (FMS)

The subject is instructed to raise one leg, then the other, without bending the knee, until the heel is 20 cm above the table. The subject is asked to hold the leg elevated for about 10 seconds. The subject is asked to rate the difficulty of the test on a scale of 0 to 5. The subject is asked if one leg feels heavier than the other or if there is any pain.

Time frame: 8 weeks

Trunk stability pushups (Functional movement screening (FMS)

Lie on stomach with hands shoulder-width apart Position thumbs in line with forehead if male, or chin if female Tighten core and raise body off the ground in one line Try to arch back as little as possible Push body up into a push-up position as one unit Ensure there's no lag in spine

Time frame: 8 weeks

Press up clearing test (Functional movement screening (FMS)

The press-up clearing test is a part of the Functional Movement Screen (FMS) that assesses pain response and is used to identify individuals at risk of injury: Position The participant lies on their stomach with their hands placed shoulder-width apart and palms down. Instructions The participant should raise their toes toward their shins and place them on the ground, extend their knees, and maintain a rigid torso. Execution The participant should press their chest off the floor by extending their elbows, arching their back as much as possible, and keeping their hips in contact with the floor. Scoring If the participant experiences pain at any point during the test, receive a score of zero and the test is terminated. The painful area should be noted.

Time frame: 8 weeks

Rotary stability (Functional movement screening (FMS)

The procedure involves the following steps: Get on all fours with hands and knees on a board, with arms and thighs vertical and toes resting on the floor. Simultaneously reach right arm forward and extend right leg backward. Retract elbow and right knee until touch directly over the board. Repeat the movement at least twice without touching the floor with arm or leg. Repeat the test on the other side. If you can't complete the movement within three attempts, you can try a modified diagonal flexion and extension lift. The test administrator will assess performance based on whether hand and leg clear the floor by about 6 inches (15 cm) and whether you make contact with the floor while performing the repetitions

Time frame: 8 weeks

Posterior Rocking Clearing Test (Functional Movement Screening (FMS)

Posterior rocking clearing test is performed: Assume a quadruped position Rock back and touch the buttocks to the heels and the chest to the thighs Keep the hands in front of the body and reach out as far as possible The FMS is a series of seven tests that evaluate fundamental movement patterns. The tests are designed to identify movements that increase the risk of injury and insufficient movement that reduces performance. The FMS uses a four-point scale to score each test: 3: The movement task was performed perfectly without compensations 2: The task was completed with compensatory movements 1: The participant was unable to perform the movement as required 0: The participant felt pain during the movement task

Time frame: 8 weeks