Martial arts striking sports prehabilitation programme (MASS-12): Jump higher, move safer, and feel better

Rowan Wilson; James Brighton; Colette Christiansen; Matthew Hughes; Wendi Bacon

doi:10.1016/j.jsampl.2025.100134

Martial arts striking sports prehabilitation programme (MASS-12): Jump higher, move safer, and feel better

Rowan Wilson
, James Brighton
, Colette Christiansen
, Matthew Hughes
, Wendi Bacon

PhysioFit Cambridge
The Open University of Japan
Milton Keynes University Hospital NHS Foundation Trust

Research output: Contribution to journal › Article › peer-review

Abstract

Background

Martial arts involve cutting, jumping and landing movements known to increase injury risk. Martial artists frequently sustain injuries. Recreational martial arts have yet to implement an evidence-informed prehabilitation programme to prevent these injuries. Here, we evaluate the Martial Arts Striking Sports prehabilitation programme (MASS-12) in a recreational setting.

Methods

Three traditional martial arts warm-ups and two MASS-12 warm-ups were delivered over 2 weeks as a recreational Jiu Jitsu club hall. A coach and seven athletes (five male, two female), ranging in experience from white belt to brown belt, participated. Main Outcome Measures were the Frontal plane projection angle (FPPA), a measure of dynamic knee valgus and Single leg vertical hops (SLVH), a measure of performance.

Results

Over half of recreational athletes reported previous, serious lower limb injuries. Athlete FFPA and SLVH significantly improved (−11.9° to −1.93°, 25.2 vs 27.5 cm, respectively) after the MASS-12. Athletes appreciated the increased feedback and sense of preparedness. The coach found it easy to teach and perceived improvements in performance.

Conclusions

The MASS-12 is easy for coaches to implement; improves lower limb alignment; and is accepted by athletes. A significant improvement on current practices, the MASS-12 should be widely implemented in recreational martial arts.

Original language	English
Article number	100134
Journal	JSAMS Plus
Volume	7
Early online date	17 Jan 2026
DOIs	https://doi.org/10.1016/j.jsampl.2025.100134
Publication status	E-pub ahead of print - 17 Jan 2026

Keywords

Prehabilitation
Injury prevention
Dynamic knee valgus
Recreational sport
Practitioner-informed

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10.1016/j.jsampl.2025.100134Licence: CC BY

Cite this

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title = "Martial arts striking sports prehabilitation programme (MASS-12): Jump higher, move safer, and feel better",

abstract = "Background Martial arts involve cutting, jumping and landing movements known to increase injury risk. Martial artists frequently sustain injuries. Recreational martial arts have yet to implement an evidence-informed prehabilitation programme to prevent these injuries. Here, we evaluate the Martial Arts Striking Sports prehabilitation programme (MASS-12) in a recreational setting. Methods Three traditional martial arts warm-ups and two MASS-12 warm-ups were delivered over 2 weeks as a recreational Jiu Jitsu club hall. A coach and seven athletes (five male, two female), ranging in experience from white belt to brown belt, participated. Main Outcome Measures were the Frontal plane projection angle (FPPA), a measure of dynamic knee valgus and Single leg vertical hops (SLVH), a measure of performance. Results Over half of recreational athletes reported previous, serious lower limb injuries. Athlete FFPA and SLVH significantly improved (−11.9° to −1.93°, 25.2 vs 27.5 cm, respectively) after the MASS-12. Athletes appreciated the increased feedback and sense of preparedness. The coach found it easy to teach and perceived improvements in performance. Conclusions The MASS-12 is easy for coaches to implement; improves lower limb alignment; and is accepted by athletes. A significant improvement on current practices, the MASS-12 should be widely implemented in recreational martial arts.",

keywords = "Prehabilitation, Injury prevention, Dynamic knee valgus, Recreational sport, Practitioner-informed",

author = "Rowan Wilson and James Brighton and Colette Christiansen and Matthew Hughes and Wendi Bacon",

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year = "2026",

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doi = "10.1016/j.jsampl.2025.100134",

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T1 - Martial arts striking sports prehabilitation programme (MASS-12): Jump higher, move safer, and feel better

AU - Wilson, Rowan

AU - Brighton, James

AU - Christiansen, Colette

AU - Hughes, Matthew

AU - Bacon, Wendi

PY - 2026/1/17

Y1 - 2026/1/17

N2 - Background Martial arts involve cutting, jumping and landing movements known to increase injury risk. Martial artists frequently sustain injuries. Recreational martial arts have yet to implement an evidence-informed prehabilitation programme to prevent these injuries. Here, we evaluate the Martial Arts Striking Sports prehabilitation programme (MASS-12) in a recreational setting. Methods Three traditional martial arts warm-ups and two MASS-12 warm-ups were delivered over 2 weeks as a recreational Jiu Jitsu club hall. A coach and seven athletes (five male, two female), ranging in experience from white belt to brown belt, participated. Main Outcome Measures were the Frontal plane projection angle (FPPA), a measure of dynamic knee valgus and Single leg vertical hops (SLVH), a measure of performance. Results Over half of recreational athletes reported previous, serious lower limb injuries. Athlete FFPA and SLVH significantly improved (−11.9° to −1.93°, 25.2 vs 27.5 cm, respectively) after the MASS-12. Athletes appreciated the increased feedback and sense of preparedness. The coach found it easy to teach and perceived improvements in performance. Conclusions The MASS-12 is easy for coaches to implement; improves lower limb alignment; and is accepted by athletes. A significant improvement on current practices, the MASS-12 should be widely implemented in recreational martial arts.

AB - Background Martial arts involve cutting, jumping and landing movements known to increase injury risk. Martial artists frequently sustain injuries. Recreational martial arts have yet to implement an evidence-informed prehabilitation programme to prevent these injuries. Here, we evaluate the Martial Arts Striking Sports prehabilitation programme (MASS-12) in a recreational setting. Methods Three traditional martial arts warm-ups and two MASS-12 warm-ups were delivered over 2 weeks as a recreational Jiu Jitsu club hall. A coach and seven athletes (five male, two female), ranging in experience from white belt to brown belt, participated. Main Outcome Measures were the Frontal plane projection angle (FPPA), a measure of dynamic knee valgus and Single leg vertical hops (SLVH), a measure of performance. Results Over half of recreational athletes reported previous, serious lower limb injuries. Athlete FFPA and SLVH significantly improved (−11.9° to −1.93°, 25.2 vs 27.5 cm, respectively) after the MASS-12. Athletes appreciated the increased feedback and sense of preparedness. The coach found it easy to teach and perceived improvements in performance. Conclusions The MASS-12 is easy for coaches to implement; improves lower limb alignment; and is accepted by athletes. A significant improvement on current practices, the MASS-12 should be widely implemented in recreational martial arts.

KW - Prehabilitation

KW - Injury prevention

KW - Dynamic knee valgus

KW - Recreational sport

KW - Practitioner-informed

UR - https://www.scopus.com/pages/publications/105027690407

U2 - 10.1016/j.jsampl.2025.100134

DO - 10.1016/j.jsampl.2025.100134

M3 - Article

SN - 2772-6967

VL - 7

JO - JSAMS Plus

JF - JSAMS Plus

M1 - 100134

ER -

Martial arts striking sports prehabilitation programme (MASS-12): Jump higher, move safer, and feel better

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Keywords

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