Preventive Strategies for Spinal Injury in Youth Handball Players
Table 1: Four-month sisometric core training program
| Exercise | Sets x repetitions | Frequency | |
| Bird dog with right arm and left leg lift (each side) | 4x10 per side | 3 workout per week | |
| Elbow-toe plank with right arm and left leg lift (each side) | 4x10 per side4x10 per side | ||
| Dead bugSingle leg bridge (each side)Side plank (each side)Swiss ball donkeySwiss ball bridge | 4x10 per side3x1’2x102x10 |