Aspetar Magazine

106 ASPETAR MAGAZINE INJURY PREVENTION Better Implementation Through the IP² Network Take-Home Messages Short Instructions for Athletes and Coaches To support athletes and teams even further, Aspetar has developed the Injury & Illness Prevention Program in Football (IP²) Network Program. This international initiative provides free practical resources, including a downloadable booklet, to help coaches, medical staff, and athletes implement exercises like the Nordic Hamstring Exercise more effectively. To learn more or to join the ASPREV program, visit Aspetar’s website www.aspetar.com. Scan the QR Code on the poster to watch our Nordic Hamstring Exercise video. This video is part of the Aspetar (IP²) Network Project, a customisable injury and illness prevention program designed for male professional football clubs, led by Prof.Roald Bahr and his team. By: Oussama Skhiri & Ramadan Daoud Aspetar Physiotherapists. Start gradually: 3–5 repetitions, twice a week. Focus on slow, controlledmovements. Keep your body in a straight line from shoulders to knees. Increase the challenge step by step (more reps, slower tempo). Combine with sprint training and other strength exercises for best results. Always listen to your body; muscle soreness is normal at first, but sharp pain is not. Stay strong, stay fast, and stay in the game. Aspetar’s Approach: The ASPREV Program At Aspetar, we recognise that injury prevention is just as important as treatment. Through the ASPREV Program (Aspetar Sports Injury and Illness Prevention Program), the Nordic Hamstring Exercise is recommended as a cornerstone exercise for athletes at all levels. Our team of physiotherapists, doctors, and strength and conditioning coaches guide athletes and clubs on how to: Integrate the NHE into warm-up or strength sessions. Progress the exercise safely to avoid overload. Adapt it to different training schedules, ages, and player profiles. Hamstring injuries are common but preventable. The Nordic Hamstring Exercise is one of the most effective and proven prevention tools. Just a few minutes per week can cut injury risk and improve performance. Aspetar’s ASPREV program helps athletes and teams apply this exercise safely and effectively.