essay about my best exercise

Importance of Exercise Essay

500 words essay on exercise essay.

Exercise is basically any physical activity that we perform on a repetitive basis for relaxing our body and taking away all the mental stress. It is important to do regular exercise. When you do this on a daily basis, you become fit both physically and mentally. Moreover, not exercising daily can make a person susceptible to different diseases. Thus, just like eating food daily, we must also exercise daily. The importance of exercise essay will throw more light on it.

Importance of Exercise

Exercising is most essential for proper health and fitness. Moreover, it is essential for every sphere of life. Especially today’s youth need to exercise more than ever. It is because the junk food they consume every day can hamper their quality of life.

If you are not healthy, you cannot lead a happy life and won’t be able to contribute to the expansion of society. Thus, one needs to exercise to beat all these problems. But, it is not just about the youth but also about every member of the society.

These days, physical activities take places in colleges more than often. The professionals are called to the campus for organizing physical exercises. Thus, it is a great opportunity for everyone who wishes to do it.

Just like exercise is important for college kids, it is also essential for office workers. The desk job requires the person to sit at the desk for long hours without breaks. This gives rise to a very unhealthy lifestyle.

They get a limited amount of exercise as they just sit all day then come back home and sleep. Therefore, it is essential to exercise to adopt a healthy lifestyle that can also prevent any damaging diseases .

Benefits of Exercise

Exercise has a lot of benefits in today’s world. First of all, it helps in maintaining your weight. Moreover, it also helps you reduce weight if you are overweight. It is because you burn calories when you exercise.

Further, it helps in developing your muscles. Thus, the rate of your body will increases which helps to burn calories. Moreover, it also helps in improving the oxygen level and blood flow of the body.

When you exercise daily, your brain cells will release frequently. This helps in producing cells in the hippocampus. Moreover, it is the part of the brain which helps to learn and control memory.

The concentration level in your body will improve which will ultimately lower the danger of disease like Alzheimer’s. In addition, you can also reduce the strain on your heart through exercise. Finally, it controls the blood sugar levels of your body so it helps to prevent or delay diabetes.

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Conclusion of Importance of Exercise Essay

In order to live life healthily, it is essential to exercise for mental and physical development. Thus, exercise is important for the overall growth of a person. It is essential to maintain a balance between work, rest and activities. So, make sure to exercise daily.

FAQ of Importance of Exercise Essay

Question 1: What is the importance of exercise?

Answer 1: Exercise helps people lose weight and lower the risk of some diseases. When you exercise daily, you lower the risk of developing some diseases like obesity, type 2 diabetes, high blood pressure and more. It also helps to keep your body at a healthy weight.

Question 2: Why is exercising important for students?

Answer 2: Exercising is important for students because it helps students to enhance their cardiorespiratory fitness and build strong bones and muscles. In addition, it also controls weight and reduces the symptoms of anxiety and depression. Further, it can also reduce the risk of health conditions like heart diseases and more.

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My Best Experience With Exercise In My Life

Your body is sore from physical exercises and you feel like giving up. Then you realize that having exercise in your life will help reach your personal goals. Exercise can be a pain, but it is the good type of pain that motivates us to reach our goals. Currently, exercise has helped me to study better for tests and to enjoy a fun sport with family. If I continue to have exercise in my life, I will have a healthy future. My best experience with exercise was when I learned how to ride a two-wheel bicycle. I was 11 years old at the time and my father bought a new bicycle for me. We went to a park and my father was giving me a little push to move forward. I almost fell and my nerves were kicking in. However, I saw my father ride his bicycle with …show more content…

I still remember my whole body being sore from the first exercise routine. It showed me how much I needed to exercise my body or I will be in big trouble when it comes to anything physical. I had to do pushups, sit ups, and so much more. When I went to the gym, I was given a personal workout to complete. I will make my own exercise plan to implement in my studying hours at college. This gym class helped me to push my hardest, even if I felt a lot of pain. I was able to overcome difficult workouts, like performing, squats, mountain climbers, and especially burpees. Time management is a weakness that I still need to work on. I will be able to manage my time with studies and physical activities in college. At the beginning of the year, my goals were to lose pounds, and improve on exercises that I did not like, such as running and pushups. I improved on my running by running up a hill multiple times. I had more oxygen pumping throughout my body that enable me to run a farther distance.I lost some pounds and my family is seeing the change. However, I still have to work on having a better diet. I tend to eat large portions that are not healthy for me, like two plates of white rice. I will continue to lead a healthier lifestyle and hopefully my siblings do the

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Exercise and physical activity are a great way to feel better, gain health benefits and have more energy (summarize main points)

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The start of my exercise science journey began when I was a little kid. I played sports throughout my childhood and into my senior year of high school but my desire to really exercise started when I went to gym class. I thought our Gym teacher, Mrs. Starnes was the coolest lady and I enjoyed how she could talk about our bodies and knew different activities that got everyone to exercise. Also, I loved watching college football and baseball as a child and remember seeing that when the athletes would get hurt; that they would get help from one or two people who would try to find out the problem and what happened. When I was little, I did not know that the job that I saw on television would be one that I would be aiming towards as I got older.

Attention Getter For Persuasive Speech Outline

According to Healthwise, in an article titled, Why Is Exercise Important? “Our bodies were meant to move - they actually crave exercise. Regular exercise is necessary for physical fitness and good health.” (Healthwise, 2010).

American Nation Called Couch Potatoes

First of all, our physical conditions is very important for our everyday living. Its very important to have a daily routine that includes at least one hour of exercise. A Lot of us think there is no time to workout, but there's time for everything! At the end the effort is all well worth it! As evidence, working out can make a big impact in your life.

Benefits of Exercise Outline Essay

Central Idea: Exercise and physical activity are a great way to feel better, gain health benefits and have fun.

Psychological Effects Of Exercise On The Body 's Overall Health

It is a well-kenned fact that exercise is very propitious to the body’s overall health. Exercise has been shown to enhance the circulation of blood throughout the body, relinquish solicitousness, boost self-esteem, and ultimately is utilized as a treatment for noetic illnesses.

Mental Health Outline

Exercise plays a beneficial role for many health concerns in general and improves quality of life

Exercise Lab Report

Introduction: Exercise is a physical activity or particular movement that is used in order to become healthier and stronger. (1) Exercise, in all of its forms, has various effects on the different systems in the human body. One of the main benefits is cardiovascular health, including circulation and heart health. Exercise uses a lot of energy, which the cells derive from oxidising glucose. Meaning that the heart has to work harder to pump more blood throughout the body and the heart has to beat faster in order to achieve a high effort. (2) The heart benefits from exercise include being able to pump more blood through the body and continue working at a higher level with less strain. (3)

Benefit Of Exercise Persuasive Essay

There are a wide array of benefits aligned with physical activity and exercise. Exercising can impact a person’s mood and psychological personality as well as improve their immune system and overall wellbeing. Throughout the essay, the psychological benefits of exercise, the benefits of exercise on the human body and the recommended level of physical activity for an average sized adult will be investigated and explained. Exercise is a vital aspect of a person’s daily regime and should be included within all lifestyles.

The Importance of Exercise and Eating Healthy Essay

Exercise, or physical activity helps your body in many ways. For example, exercise helps control the weight of a human. It helps prevent people gaining unwanted weight and helps people who have unwanted weight to lose it. (mayoclinic.com) When we eat, we are taking in calories, and then when we exercise we burn off

The Health Benefits of Exercise Essay

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Exercise is one of the most important factors in a persons’ life. Physical activity, or the lack of it, can result in a person having a healthy life or cause them to have diabetes. The benefits of exercise are countless. The positive health results, the improvement in attitude, even better academic performance are all factors which make not exercising inexcusable.

Essay on Personal Narrative: Exercise Changed My Life

Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.

The Health Benefits of Exercise Essay example

Do you need some motivation to get off the couch and begin exercising? Maybe you have started to work out and then stopped your work out routine so many times that you cannot keep track of the number of programs you have tried. Well you are not alone. In fact, by statistics that would make you an average American. All the same, working out for the sake of health and well-being is becoming increasingly important as we continue to learn the effects of inactivity. There are many benefits that arrive from the presence of exercise in your daily routine. Improve strength, improved cardiovascular fitness, and an improved immune system are just three of the MANY benefits that come from exercise and activity. I will tell you a little bit more

The Effects Of Exercise On Emotional Health Essay

Exercise may be one of the most important influences on your overall health to date. While the only benefits that are mainly focused on are the physical benefits, significant psychological impacts can also be linked to exercise. Although some of these benefits aren’t viewed with much enthusiasm, studies have proven that exercise can actually improve one’s quality of life greatly by increasing not only their physical health but their mental health as well. It is because of this that exercise is a

Effect Of Exercise On Health

The philosopher Plato (427-347 BC) said: “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it” (Vina, Sanchis‐Gomar, Martinez‐Bello, & Gomez‐Cabrera, 2012, p. 2). Exercise has several benefits; it enhances the overall health of a person. It is important for strengthening the muscles, building bones, and maintaining a healthy weight. Besides, humans are not becoming any younger each day. Moreover, scientists and researchers discover new diseases, illnesses and disorders that could potentially be fatal for a human’s body, which can lead to death. Thus, the purpose of this essay is to analyze the effects of exercise and focus on three factors: pain, ability to learn, and chronic medical condition. People need to maintain a healthy body because as time goes by the body starts to deteriorate, and it loses its original form. However, age should not be a hindrance if a person wants to change his/her lifestyle to stay healthy. Evidence has shown that exercise is beneficial for improving pain, enhances the ability to learn, and has a long-term benefit in preventing chronic medical conditions. This paper will discuss the impact of exercise on improving pain, the effects of exercise in relation to the ability to learn, and exploring the interrelationship of exercise and chronic medical conditions.

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Physical Exercises and Their Health Benefits Essay

Exercises that include physical activities are very essential to both body and mental health of human beings. In fact this is one of the areas where many studies have been conducted by scholars from different parts of the world to show that exercise is essential to all people regardless of their age, sex and occupation. Healthcare givers also recommend that patients with chronic sicknesses should do some workouts to facilitate their healing. According to the recent studies on the importance of exercise to human beings, it is evident that people have begun to realize the need for doing exercise. In fact people from different parts of the world participate in various exercises and other physical activity in order to keep fit and remain healthy. This paper highlights some of the major importance of workouts to our bodies and why people should do exercises.

One of the major benefits of exercise is that it helps in maintaining a healthy body weight. Cases of people being overweight are common in the modern society due to people shying away from physical activities and desire for junk food. Change of lifestyles has made many people to be overweight and this comes with health complications. Participating in physical activity burns calories and this promotes weight loss. Exercises also help in maintaining weight loss among those working on how to lose some of their body weight.

Exercise makes an individual stronger and boosts the body energy. Some people are very weak to an extent that they are heavily fatigued by simple duties such as doing shopping or doing basic domestic chores. Regular exercise improves bone and muscle strength and give gives the body endurance to tiring activities. When you participate in regular workouts, oxygen and other necessary nutrients are delivered to the lungs, heart and other vital body organs to ensure that they are functioning well. Consequently, a person is able to do simple routine tasks without getting easily exhausted.

Exercise also improves moods and looks. Studies show that people who do not participate in any physical activities and workouts are mostly in bad moods and gloomy. Ordinarily, people get involved in some activities that may lower their moods and exercise helps in improving moods and maintain the charming appearance. Simple workouts stimulate the brain to release some chemicals that make an individual feel happy and relaxed. This also improves the facial looks therefore raising self-esteem and confidence. For those who want to keep fit and maintain certain body looks such as models, sports people and celebrities, exercise helps in achieving the desired physical body appearances.

Exercise is also believed to promote good sleeping habits. Sometimes it becomes difficult to fall asleep or to remain asleep especially after a busy day. Regular exercise can help in promoting better sleep and ensure that it is a continuous one. To the married people, sex life is important and cannot be taken for granted. However, this has become a major challenge to the modern couples because many people retire to their beds feeling too tired to participate in physical intimacy. Exercise makes helps in maintaining a positive sex life and it promotes arousal for both women and men. Studies show that regular physical activity helps men to overcome erectile dysfunction making sex life more enjoyable.

Exercise is also paramount for maintaining better health. Regular workouts improve the immune system and this reduces the chances of getting sick. However, it is worth noting that over exercising can destroy the body immune system. Additionally, regular exercise reduces stress thereby contributing to a healthy living. Regular workouts take the body and mind from the stressing activities and this relieves the body the weight of the stress. The energy used in handling stress is therefore used for other productive processes of the body. Some people suffer from poor digestion and metabolism especially the elderly ones. Exercise helps in ensuring that digestion and absorption of food in the body take place as well. Workouts also increase the rate of metabolisms and the end result is good health. For those doing trainings such as weight lifting and muscle builders, workouts promotes muscle buildup and helps in changing the body shape to the desired body shape. Regular exercise also improves the body stamina and enhances flexibility and stability. Workouts stretch the body and ensure a good posture. This is vital for body stability and it also prevents early body aging. It also reduces the chances of getting easily injured when doing routine duties.

Generally, it is evident that exercise is good for both our mental and body health. It is also worth noting that exercise is enjoyable and can be used to bring people close to their friends. Physical activity is fun and it gives people an opportunity to participate in things that make them happy. Participating in a dance class or soccer club is very enjoyable and makes you to feel relaxed. However it is important for the people with special health conditions to ensure that they have consulted their healthcare for advice on the best workouts to avoid more harm to their body.

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Essay on Physical Fitness

Students are often asked to write an essay on Physical Fitness in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Physical Fitness

What is physical fitness.

Physical fitness is about having a body that can do many activities without getting too tired. It means your heart, muscles, and bones are strong. When you are fit, you can run, jump, and play without feeling out of breath quickly.

Why is Fitness Important?

Being fit is good for your health. It helps you stay away from sickness. Kids who are fit can focus better in school. It also makes you feel happy and gives you more energy to enjoy life.

How to Get Fit

To get fit, you should be active. Run, swim, or play sports. Also, eat healthy foods like fruits, vegetables, and grains. Drink plenty of water and sleep well to help your body grow strong.

Staying Safe While Exercising

When you exercise, it’s important to be safe. Wear the right shoes and clothes. Start slow and learn the right way to move. Always listen to your body and rest if you feel pain or are very tired.

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250 Words Essay on Physical Fitness

Physical fitness means being in good health and shape. It’s when your body can do activities like running, jumping, and playing games without getting too tired quickly. Being fit is important for everyone, no matter how old they are. It helps us stay strong and healthy.

Parts of Physical Fitness

There are two main parts of being fit: aerobic fitness and muscle strength. Aerobic fitness is about how well your heart and lungs work when you exercise. When you can run for a long time without stopping, that’s good aerobic fitness. Muscle strength is when your muscles can lift things or do work without getting tired fast.

Why Being Fit Matters

Being fit is great for your body. It helps you not get sick often and can make you feel happier. When you’re fit, you can play with your friends and not feel like you need to stop and rest all the time. It also means you might not get hurt as often.

Getting fit can be fun. You can play sports, dance, swim, or even just go for walks. Eating healthy foods like fruits and vegetables helps too. It’s important to exercise a few times a week and not sit around too much.

Staying Fit

Once you’re fit, you have to keep exercising to stay that way. It’s like a game where you have to keep practicing to be good at it. Remember to stay active and eat well, and being fit will become a part of your life.

500 Words Essay on Physical Fitness

Physical fitness is about keeping your body in good shape. It means having the energy and strength to do daily activities without getting too tired. Just like a car needs fuel and a good engine to run smoothly, your body needs healthy food and exercise to work well.

Why is Being Fit Important?

Being fit is key to a happy and healthy life. When you are fit, you can play, run, and do your school work better. Your body fights off sickness easier, and you feel good about yourself. It’s not just about how you look; it’s about taking care of your body so that it can take care of you.

Types of Fitness

Fitness is not just one thing. There are different types, like strength, which lets you lift things; endurance, which is the power to keep going without stopping; flexibility, which helps you move your body in different ways; and balance, which keeps you from falling. Doing a mix of activities that help all these areas is the best way to stay fit.

Getting fit can be fun. You can play sports like soccer or basketball, swim, dance, or even just walk or bike around your neighborhood. It’s important to find activities you enjoy so that you will keep doing them. Try to move your body for at least an hour every day. This doesn’t have to be all at once; it can be spread out through the day.

Eating Right

Eating healthy foods helps your fitness too. Imagine your body is like a plant. Plants need water and good soil to grow. Your body needs healthy food and water to grow strong and stay fit. Eat plenty of fruits, vegetables, grains, and proteins, and drink lots of water. Try to eat less junk food, which is like giving your plant the wrong kind of soil.

Rest and Sleep

Rest is just as important as exercise. Your body needs to sleep and take breaks to rebuild and get ready for the next day. Make sure you get enough sleep each night. This helps your body heal and gives you the energy to be active and fit.

Staying Motivated

Sometimes it’s hard to stay on track with fitness. Setting goals can help. Maybe you want to be able to run a mile without stopping or learn a new sport. Write down your goals and how you plan to reach them. Celebrate when you meet them, and set new ones.

Physical fitness is a big part of a healthy life. It keeps your body strong and gives you the energy to do all the things you love. Remember, being fit isn’t just about how you look. It’s about taking good care of your body by moving around, eating well, resting, and setting goals to keep yourself motivated. Start taking steps towards being fit today, and your body will thank you for years to come.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

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Find Out the Best Time of Day to Exercise for Your Lifestyle

Exercising during the morning, afternoon or evening can affect your workout. Here's how to find the best time to exercise.

For many people, early morning or late evening is the only time of day to exercise. Which is best?

I've always heard that exercising first thing in the morning is ideal, but others say a nighttime workout benefits them more. Is one time  really better than another, and why?

Regardless of when you work out, there are many health benefits from moving regularly, like improving your heart health , getting stronger or even improving your endurance . Most people decide to exercise when it best fits their schedule, so oftentimes they can't help the time of the day they choose to be active.

Research has shown that the time of day you choose to exercise can affect your workout in various ways. Here's how to determine what's best for you based on the latest data.

The best time of day to exercise is whenever you can do so consistently.

The best time to exercise is whenever you can 

Let's get this out of the way first: The best time to work out is whenever you can. We don't all have schedules that allow for a 90-minute workout, green smoothies with collagen and a 20-minute session with a Theragun , unfortunately. 

If your only time of day to exercise is before work, then morning is best. If you reserve physical activity for packed evenings, there's a good chance you won't ever get to it. 

Likewise, if you can only squash 20 minutes of exercise into your day right before you get ready for bed , that's the best time to work out. 

I want to add a note on consistency: The best time to exercise is whenever you can, but the absolute best  time of day to exercise is the time you can stick with for days, weeks and months.

For example, if you're the person who only has 20 minutes at night, but you keep finding yourself skipping it, ask yourself if there's a way you can fit it into your morning instead. Perhaps you go to bed 20 minutes earlier and wake up 20 minutes earlier -- now you're still getting in your 20 minutes of exercise; it's just shifted your schedule a tad. 

The fact of the matter is that people who exercise consistently see better weight loss and fitness results in the long term. Research also suggests that your body can adapt to regular training schedules , so if you work out every morning, you will probably get a lot better at working out in the morning, and the same goes for nighttime workouts.

That all said, morning workouts and night workouts both have their advantages and disadvantages as evidenced by decades of scientific research -- let's discuss.

Benefits of working out in the morning

Morning workouts truly do have an edge, according to multiple research studies, and offer a list of benefits that might even sway some night owls to get their fitness on in the morning. 

Can help you establish a fitness routine: People who exercise in the morning are often more consistent simply because morning workouts leave less room for excuses . If you work out first thing in the morning, you can't skip it in the evening because duties pile up. 

May improve your sleep cycle: Waking up early might be difficult at first, but research suggests that a morning exercise habit can shift your circadian rhythm so that your body is naturally more alert in the morning and more tired in the evening, so you fall asleep earlier and can exercise in the morning again. Morning exercise also seems to boost deep sleep more than evening exercise, according to some research . Plus, sleep helps facilitate muscle growth, so you might even see more strength gains if your circadian rhythm and sleep cycle improve. 

Might burn more fat: Exercising on an empty stomach -- in the "fasted state" -- is proven to burn more fat than exercising after a meal (in the "fed state"). This happens because your body must utilize fat stores that already exist to fuel exercise, rather than use the food you just ate as fuel. Other research also shows that the " afterburn " lasts longer when you exercise in the morning, which might help you lose weight over time.

Can make you more productive: Research has found that exercising in the morning has a beneficial effect on energy levels, alertness, focus and decision-making, which can translate to a more productive work day .

May boost your mood throughout the day: Morning workouts are a great way to start each day on a high note -- the endorphins or "happy chemicals" your body produces in response to exercise can keep your mood elevated long past your hour-long workout. The sense of accomplishment you get after completing a workout can also set you up for an optimistic day.

You might feel groggy for your morning workout if your alarm wakes you up from deep sleep.

Downsides to morning workouts

Although a morning exercise habit can be a powerful part of a healthy lifestyle, early morning workouts have their drawbacks, too. When you exercise first thing in the morning, a few things can make your workout a little wonky. 

You might be running on low fuel: If you didn't eat enough the evening before, you might find yourself battling serious hunger mid-workout. If you wake up hungry most days, try eating a larger dinner or a small, protein-dense snack before bed. You can also eat a small, carb-heavy snack before your morning workout, such as a banana, to help avoid hunger and hunger-related fatigue. 

You may interrupt deep sleep: Depending on your sleep cycle , an early-morning alarm might puncture deep sleep. This can result in sleep inertia (feeling groggy for a while after you wake up), as well as chronic fatigue if it happens often. 

Physical performance isn't at its peak: Most people don't roll out of bed feeling nimble and fired up. You might experience stiffness in your joints and temporary inflexibility. You should loosen up as you warm up, but studies actually show that certain strength markers, including peak power, are higher in the evening.

It takes longer to warm up: Speaking of warm-ups , there's a key reason you might not feel as strong or powerful during morning workouts: Your core body temperature is lower . This makes warming up crucial for morning workouts -- jumping into a workout, rather than slowly easing in, can result in injury. This is true all of the time, but especially when your body is cooler. Your heart rate is also slower in the morning (that's the best time to find your true resting heart rate ), which also contributes to needing a longer warm-up. 

Benefits of afternoon and evening workouts

I envy those who can fit in a workout between 12 p.m. and 4 p.m. That would be my ideal time to exercise if I could do so consistently. I feel more ready for exercise in the afternoon: more flexible, more mobile and more physically energetic. I also feel stronger and faster. 

For me, those feelings subside around the 5 p.m. mark, but I digress. Most people experience these physiological adaptations throughout the day, which makes the afternoon and evening the best time to exercise for many reasons. 

Your physical performance might improve: Research shows that most people function better, physically speaking, later in the day. Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning . Plus, people who exercise in the evening take up to 20% longer to reach the point of exhaustion .

Your body gets warmer as the day goes on: Since your core temperature is warmer later in the day, many people can get into the groove faster for afternoon and evening workouts. You should still remember to warm up.

Hormones are on your side: Testosterone is important for building muscle in men and women, and your body might produce more of it during afternoon workouts than morning workouts , resulting in greater strength and muscle gains.

Late-day exercise can relieve stress: Exercise is always a good way to relieve stress , but working out at night can really help you blow off some steam. The surge of endorphins you get during and after exercise can be a sweet nightcap that helps you wind down before bed. 

Might help replace bad habits: If you have some evening or nighttime habits you want to replace -- like snacking, drinking, smoking or watching too much TV -- allow exercise to swoop in and take their place. Once you get into the practice of exercising at night, you might find yourself surprised that you don't even miss your old habits. 

If you wait until evening to exercise, you might find yourself battling a lack of motivation.

Downsides to afternoon and evening workouts

The above benefits to afternoon and evening workouts might automatically tempt you to designate the latter part of the day to exercise, but you should consider a couple of potential downsides, too. 

Might interfere with sleep: The blanket statement that exercising at night is detrimental to sleep is a myth. That's not true for everyone -- scientists have found that exercising at night may have no effects on sleep at all , and some may even get a better night's sleep -- but some people might experience jitters if they work out too close to bedtime. This generally only applies to intense exercise , like CrossFit or HIIT, as yoga, stretching and other gentle exercises can actually improve your sleep when performed before bed.

May cause problems with consistency: If you're like many people, exercising at night may not work for you simply because you are too tired after a long day. Afternoon and evening workouts might interfere with daily responsibilities, especially if things tend to pile up during the day. If that sounds like you, try shifting your daily routine to fit in a short morning workout. 

The best writing exercises bring out our latent creativity. Especially if you ever feel stuck or blocked, making creative writing exercises part of your daily writing practice can be a great way to both hone your skills and explore new frontiers in your writing. Whether you’re a poet, essayist, storyteller, or genre-bending author, these free writing exercises will jumpstart your creative juices and improve your writing abilities.

24 of the Best Free Writing Exercises to Try Out Today

The best creative writing exercises will push you out of your comfort zone and get you to experiment with words. Language is your sandbox, so let’s build some sand castles with these exercises and writing prompts.

Write With Limitations

The English language is huge, complicated, and — quite frankly — chaotic. Writing with self-imposed limitations can help you create novel and inventive pieces.

What does “limitations” mean in this context? Basically, force yourself not to use certain words, descriptions, or figures of speech. Some writing exercises using limitations include the following:

• Write without using adverbs or adjectives.
• Write without using the passive voice – no “being verbs” whatsoever. (Also called “E-Prime” writing.)
• Write a story without using a common letter –  just like Ernest Vincent Wright did .
• Write a poem where each line has six words.
• Write without using any pronouns.

Among exercises to improve writing skills, writing with limitations has the clearest benefits. This practice challenges your brain to think about language productively. Additionally, these limitations force you to use unconventional language – which, in turn, makes you write with lucidity, avidity, and invention.

Check Out Our Online Writing Courses!

The First Fifty Pages of the Novel

with Sandra Novack

May 1st, 2024

The first 50 pages sets up plot, characters, and voice, and it lays the groundwork for your book's overall structure and success. Receive critical, supportive feedback on your book's start from novelist Sandra Novack.

Poetry as Sacred Attention

with Nadia Colburn

May 7th, 2024

Poetry asks us to slow down, listen, and pay attention. In this meditative workshop, we'll open ourselves to the beauty and mystery of poetry.

Toying with The Truth: A Generative Nonfiction Workshop

with Shelby Hinte

May 8th, 2024

Experiment with creative nonfiction forms and find the best way to tell your personal stories. Write a short piece each week, and choose one draft to polish. 

Experiments in Poetry

with Elizabeth Winder

See poetry in a totally new light! Draw inspiration from the most radical, innovative, and imaginative poets in literary history, master their techniques, and write new exciting poems of your own.

Writing Circle Workshop: Moving Toward Creativity & Light

with Susan Vespoli

Connect with other writers, spark your creativity, and write light-filled poems in this writing circle workshop. 

Freewriting & Stream of Consciousness

What do you do when the words just don’t come out? How can you write better if you can’t seem to write at all? One of the best poetry exercises, as well as writing exercises in general, is to start your day by freewriting.

Freewriting, also known as “stream of consciousness writing,” involves writing your thoughts down the moment they come. There’s no filtering what you write, and no controlling what you think: topicality, style, and continuity are wholly unnecessary in the freewriting process. While the idea of freewriting seems easy, it’s much harder than you think – examining your thoughts without controlling them takes a while to master, and the impulse to control what you write isn’t easy to tame. Try these exercises to master the skill:

• Do a timed freewrite. Start with five minutes.
• Freewrite until you fill up the entirety of something – an envelope, a receipt, a postcard, etc.
• Freewrite after meditating.
• Freewrite off of the first word of today’s newspaper.

Among daily writing exercises, freewriting is one of the best writing exercises. Poets can use freewritten material as inspiration for their poetry. Prose writers can also find inspiration for future stories from the depths of their consciousnesses. Start your writing day with freewriting, and watch your creativity blossom.

Copy What You Read

Plagiarism is still off the table; however, you can learn a lot by paying attention to how other people write. This is what we call “reading like a writer.”

Reading like a writer means paying attention to the craft elements that make an excellent piece of literature work. Good writing requires different writing styles, figurative language, story structures, and/or poetry forms, as well as key word choice.

When you notice these craft elements, you can go ahead and emulate them in your own work. As a fiction writer , you might be drawn to the way Haruki Murakami weaves folklore into his stories, and decide to write a story like that yourself. Or, as a poet, you might be inspired by Terrance Hayes’ Golden Shovel form — enough so that you write a Golden Shovel yourself.

• Read a favorite poem, and write your own poem in the same poetic form.
• Blackout poetry: take another poem, cross out words you don’t want to use, circle words you do, and write a poem based on the circled words.
• Copy a single sentence from a favorite novel, and write a short-short story with it.

Among free writing exercises, this is a great way to learn from the best. The best kinds of exercises to improve writing skills involve building upon the current canon of works — as Isaac Newton said, you achieve something great by “standing on the shoulders of giants.”

Write From Different Perspectives

The conventional advice given to writers is to “write what you know.” We couldn’t disagree with that statement more. The best creative works force both the writer and the reader to consider new perspectives and learn something new; writing from a new point-of-view makes for a great exercise in expanding your creative limits.

Try these ideas as daily writing exercises:

• Write a story with the same plot, but with two or more perspectives. For example, you could write a lover’s quarrel from two different view points.
• Write from the point-of-view of a famous historical figure.
• Write a story or poem from the perspective of an object: a statue, a doll, a roomba, etc.
• Write from the perspective of a person you dislike.

While playing with perspective makes for a great fiction writing exercise , poets and essayists can do this too. Patricia Smith’s poem “Skinhead,” for example, is a persona piece written from the perspective of a white nationalist, but the poem clearly condemns the speaker’s beliefs.

Thus, perspective writing also works as a poetry exercise and an essay writing practice exercise . If you’re stuck in your own head, try writing in someone else’s!

Write Metaphor Lists

All creative writers need figurative language. While metaphors, similes, and synecdoches are more prominent in poetry , prose writers need the power of metaphor to truly engross their reader. Among both exercises to improve writing skills and fun writing exercises for adults, writing metaphor lists is one of the best writing exercises out there.

A metaphor list is simple. On a notebook, create two columns. In one column, write down only concrete nouns. Things like a pillow, a tree, a cat, a cloud, and anything that can be perceived with one of the five senses.

In the other list, write down only abstract ideas. Things like love, hate, war, peace, justice, closure, and reconciliation — anything that is conceptual and cannot be directly perceived.

Now, choose a random noun and a random concept, and create a metaphor or simile with them. Delve into the metaphor and explain the comparison. For example, you might say “Love is like a pillow — it can comfort, or it can smother.”

Once you’ve mastered the metaphor list, you can try the following ideas to challenge yourself:

• Create a coherent poem out of your metaphor list.
• Turn your metaphor list into a short story.
• Try making lists with a different figurative language device, such as personification, pathetic fallacy, or metonymy.

Any free creative writing exercise that focuses on figurative language can aid your writing immensely, as it helps writers add insight and emotionality to their work. This is an especially great creative writing exercise for beginners as they learn the elements of style and language.

Daily Journaling

Of course, the best way to improve your creative writing skills is simply to write every day. Keeping a daily journal is a great way to exercise your writing mind. By sitting down with your personal observations and writing without an agenda or audience, a daily writing practice  remains one of the best writing exercises , regardless of your genre or level of expertise.

Consider these ideas for your daily journal:

• Track your mood and emotions throughout the day. Write those emotions in metaphor — avoid commonplace adjectives and nouns.
• Write about your day from the second- or third-person.
• Journal your day in verse. Use stanzas, line breaks, and figurative language.
• Write about your day backwards.
• Write about your day using Freytag’s pyramid . Build up to a meaningful climax, even if nothing significant seemed to happen today.

Learn more about keeping a journal here:

How to Start Journaling: Practical Advice on How to Journal Daily

Writing Exercises: Have Fun with Them!

Many of these writing exercises might feel challenging at first—and that’s a good thing! You will unlock new ideas and writing strengths by struggling through these creative challenges. The main point is to have fun with them and use them to explore within your writing, without indulging too many monologues from your inner critic.

Are you looking for more exercises to improve your writing skills? Our instructors can offer prompts, illuminating lectures, one-to-one feedback, and more to help you improve your craft. Check out our upcoming creative writing courses , and let’s put these skills to practice.

Sean Glatch

Thank you for this. I’ve been stuck for months—more than that, actually, and you’d think that a pandemic stay-at-home would be the perfect time to do some writing. But no. I’m as stuck as ever. In fact, the only time I seem able to write consistently and well is when I’m taking one of your classes! I’m still saving my pennies, but these exercises will hopefully get me writing in the meantime. Thanks again!

Hi Kathy, I’m glad to hear some of these tips might spark your creativity 🙂 I feel the same way, I was hoping the stay-at-home order might spark some creativity, but we shouldn’t push ourselves too hard – especially in the midst of a crisis.

The best part about writing: all you have to do is try, and you’ve already succeeded. Good luck on your writing endeavors!

Bravo….!What a great piece! Honestly I learnt a lot here!

I picked interest in poetry just a week ago after reading a beautiful piece which captivated my mind into the world of writing. I’d love to write great poems but I don’t know anything about poetry, I need a coach, a motivator and an inspiration to be able to do this. This piece really helped me but I will appreciate some more tips and help from you or anyone else willing to help, I am really fervid about this.

Hi Anthony,

Thanks for your comment! I’m so excited for you to start your journey with poetry. We have more advice for poetry writing at the articles under this link: https://writers.com/category/poetry

Additionally, you might be interested in two of our upcoming poetry courses: Poetry Workshop and How to Craft a Poem .

If you have any questions, please feel free to email us at [email protected] . Many thanks, and happy writing!

[…] 24 Best Writing Exercises to Become a Better Writer | writers.com  […]

Hi, kinsey there. Thanks for giving information. it is a very informative blog and i appreciate your effort to write a blog I am also a writer and i like these type of blogs everyone takes more knowledge to check out my essay writing website

As a writer, I often struggle to break free from the chains of writer’s block, but this blog has gifted me with a map of inspiration to navigate through those creative storms. It’s like being handed a box of enchanted writing exercises

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100 Writing Practice Lessons & Exercises

by Joe Bunting | 50 comments

Free Book Planning Course!  Sign up for our 3-part book planning course and make your book writing easy . It expires soon, though, so don’t wait.  Sign up here before the deadline!

Want to become a better writer? Perhaps you want to write novels, or maybe you just want to get better grades in your essay writing assignments , or maybe you'd like to start a popular blog .

If you want to write better, you need practice. But what does a writing practice actually look like? In this post, I'm going to give you everything you need to kick off your writing practice and become a better writer faster.

What Is Writing Practice?

Writing practice is a method of becoming a better writer that usually involves reading lessons about the writing process, using writing prompts, doing creative writing exercises , or finishing writing pieces, like essays, short stories , novels , or books . The best writing practice is deliberate, timed, and involves feedback.

How Do You Practice Writing?

This was the question I had when I first started The Write Practice in 2011. I knew how to practice a sport and how to practice playing an instrument. But for some reason, even after studying it in college, I wasn't sure how to practice writing.

I set out to create the best writing practice I could. The Write Practice is the result.

I found that the best writing practice has three aspects:

Deliberate . Writing whatever you feel like may be cathartic, but it's not an effective way to become a better writer or build your writing skills. You'll get better faster by practicing a specific technique or aspect of the writing process each time you sit down to write.

This is why we have a new lesson about the writing process each day on The Write Practice, followed by a practice prompt at the end so you can put what you learned to use immediately.

Timed . It's no secret writers struggle with focus. There are just too many interesting distractions—Facebook, email, Kim Kardashian's Instagram feed (just kidding about that last one, sort of)—and writing is just too hard sometimes.

Setting a timer, even for just fifteen minutes, is an easy and effective way to stay focused on what's important.

This is why in our writing practice prompt at the end of each post we have a time limit, usually with a link to an online tool egg timer , so you can focus on deliberate practice without getting distracted.

Feedback . Getting feedback is one of the requirements to deliberately practice writing or any other craft. Feedback can look like listening to the reactions of your readers or asking for constructive criticism from editors and other writers.

This is why we ask you to post your writing practice after each lesson, so that you can get feedback from other writers in The Write Practice community. It's also why we set up The Write Practice Pro community , to provide critique groups for writers to get feedback on each finished piece of writing.

Our 100+ Best Creative Writing Practice Exercises and Lessons

Now that you know how we practice writing at The Write Practice, here are our best writing practice lessons to jumpstart your writing skills with some daily writing exercises, for beginner writers to even the most expert writers:

All-Time, Top 10 Writing Lessons and Exercises

These ten posts are our most viewed articles to boost your writing practice:

1. What is Plot? The 6 Elements of Plot and How to Use Them . Great stories use similar elements in wildly different ways to build page-turning stories. Click here to read what they are and learn how to start using them !

2. Top 100 Short Story Ideas . Here are over a hundred writing prompts in a variety of genres. If you need ideas for your next story, check this out!

3. How To Use Neither, Nor, Or, and Nor Correctly . Even good writers struggle figuring out when to use neither/nor and either/or. In this post, our copy-queen Liz Bureman settles the confusion once and for all. Click to continue to the writing exercise

4. Ten Secrets To Write Better Stories . How does Pixar manage to create such great stories, year after year? And how do you write a good story? In this post, I distill everything I've learned about how to write a good story into ten tips. Click to continue to the writing exercise

5. 35 Questions To Ask Your Characters From Marcel Proust . To get to know my characters better, I use a list of questions known as the Proust Questionnaire, made famous by French author, Marcel Proust. Click to continue to the writing exercise

6. How a Scene List Can Change Your Novel-Writing Life . Creating a scene list changed my novel-writing life, and doing the same will change yours too. Includes examples of the scene lists from famous authors. Click to continue to the writing exercise

7. Why You Need to be Using the Oxford Comma . Most people I've met have no idea what the Oxford comma is, but it's probably something that you have used frequently in your writing. Click to continue to the writing exercise

8. Six Surprising Ways to Write Better Interview Questions.  The interview is the most-used tool in a journalist's bag. But that doesn't mean novelists, bloggers, and even students can't and don't interview people. Here's how to conduct a great interview. Click to continue to the writing exercise

9. Why You Should Try Writing in Second Person . You've probably used first person and third person point-of-view already. But what about second person? This post explains three reasons why you should try writing from this point-of-view. Click to continue to the writing exercise

10. The Secret to Show, Don't Tell . You've heard the classic writing rule, “Show. Don't Tell.” Every writing blog ever has talked about it, and for good reason. Showing, for some reason, is really difficult. Click to continue to the writing exercise.

12 Exercises and Lessons To Become a Better Writer

How do you become a better writer? These posts share our best advice:

• Want to Be a Better Writer? Cut These 7 Words
• What I Mean When I Say I Am A Writer
• How to Become a Writer: 3 Simple Steps
• 72% of Writers Struggle With THIS
• 7 Lies About Becoming a Writer That You Probably Believe
• 10 Questions to Find Your Unique Writing Voice
• The Best Writing Book I’ve Ever Read
• The Best Way to Become a Better Writer
• The Creative Writer’s Toolkit: 6 Tools You Can’t Write Without
• Should You Write More or Write Better: Quantity vs Quality
• How to Become a Better Writer in One, Simple Step
• 11 Writing Tips That Will Change Your Life

6 Lessons and Exercises from Great Writers

If you want to be a writer, learn from the great writers who have gone before you:

• 23 Essential Quotes from Ernest Hemingway About Writing
• 29 Quotes that Explain How to Become a Better Writer
• 10 Lessons Dr. Seuss Can Teach Writers
• 10 Writing Tips from Ursula Le Guin
• Once Upon a Time: Pixar Prompt
• All the Pretty Words: Writing In the Style of Cormac McCarthy

12 Genre and Format Specific Writing Lessons and Exercises

Here are our best writing lessons for specific types of writing, including essays, screenplays, memoir, short stories, children's books, and humor writing:

• Writing an Essay? Here Are 10 Effective Tips
• How To Write a Screenplay: The 5 Step Process
• How to Write a Great Memoir: a Complete Guide
• How to Write a Short Story from Start to Finish
• How to Write a Thriller Novel
• How to Write a Children's Book
• How to Write a Love Story
• How to Write a Coming of Age Story or Book
• How to Write an Adventure Book
• 5 Key Elements for Successful Short Stories
• 4 Tips to Write a Novel That Will Be Adapted Into a Movie
• Humor Writing for People Who Aren’t Funny

14 Characterization Lessons and Exercises

Good characters are the foundation of good fiction. Here are our best lessons to create better characters:

• Character Development: How to Create Characters Audiences Will Love
• Writing Villains: 9 Evil Examples of the Villain Archetype
• How NOT to Introduce a New Character
• The Strongest Form of Characterization
• The Most Important Character Archetype
• How Do You Build A Strong Character In Your Writing?
• 75+ Antihero Examples and How to Use Them
• How to Explore Your Characters’ Motivations
• 8 Tips for Naming Characters
• The Protagonist: How to Center Your Story
• Heroes vs. Anti-Heroes: Which Is Right For Your Story?
• The Weakest Form of Characterization
• How to Write With an Accent
• How To Create a Character Sketch Using Scrivener

15 Grammar Lessons and Exercises

I talk to so many writers, some of whom are published authors, who struggle with grammar. Here are our best writing lessons on grammar:

• Is It Okay To End A Sentence With A Preposition?
• Contractions List: When To Use and When To Avoid
• Good vs. Well
• Connotation vs. Denotation
• Per Se vs. Per Say
• When You SHOULD Use Passive Voice
• When Do You Use “Quotation Marks”
• Polysyndeton and Asyndeton: Definition and Examples
• The Case Against Twilight
• Affect Versus Effect
• Stop Saying “Literally”
• What Is a Comma Splice? And Why Do Editors Hate Them?
• Intra vs. Inter: Why No One Plays Intermural Sports
• Alright and Alot: Words That Are Not Words
• The Poor, Misunderstood Semicolon

4 Journalism Lessons and Exercises

Want to be a journalist? Or even use techniques from journalism to improve your novel, essay, or screenplay? Here are our best writing lessons on journalism:

• Six Ways to Ask Better Questions In Interviews
• How Should You Interview Someone? Over Email? In Person?
• What If They Don’t Want to Talk to You?
• Eleven Habits of a Highly Effective Interviewers

16 Plot and Structure Lessons and Exercises

Want to write a good story? Our top plot and structure lessons will help:

• The Ten Types of Story and How to Master Them
• Points of a Story: 6 Plot Points Every Story Needs
• How to Shape a Story: The 6 Arcs
• 7 Keys To Write the Perfect First Line of a Novel
• The Secret to Creating Conflict
• 4 Tips to Avoid Having Your Short Story Rejected by a Literary Magazine
• 7 Steps to Creating Suspense
• 5 Elements of Storytelling
• 3 Important Rules for Writing Endings
• A Writer’s Cheatsheet to Plot and Structure
• Overcoming the Monster
• How to Satisfy Your Reader With a Great Ending
• Pow! Boom! Ka-Pow! 5 Tips to Write Fight Scenes
• The Dramatic Question and Suspense in Fiction
• How to Write a Memorable Beginning and Ending
• How to Write the Perfect First Page

6 Lessons and Exercises to Beat Writer's Block

Writer's block is real, and it can completely derail your writing. Here are six lessons to get writing again:

• How To Write Whether You Feel Like it Or Not
• This Fun Creative Writing Exercise Will Change Your Life
• When You Should Be Writing But Can't…
• What to do When Your Word Count is Too Low
• 7 Tricks to Write More with Less Willpower
• When You Don’t Know What to Write, Write About Your Insecurities

7 Literary Technique Lessons and Exercises

These writing and storytelling techniques will teach you a few tricks of the trade you may not have discovered before:

• 3 Tips to “Show, Don’t Tell” Emotions and Moods
• 3 Reasons to Write Stream of Consciousness Narrative
• 16 Observations About Real Dialogue
• Intertextuality As A Literary Device
• Why You Should Use Symbolism In Your Writing
• 6 Ways to Evoke Emotion in Poetry and Prose
• 3 Tips To Write Modern Allegorical Novels
• Symbol vs. Motif: What’s the Difference

3 Inspirational Writing Lessons and Exercises

Need some inspiration? Here are three of our most inspiring posts:

• Why We Write: Four Reasons
• You Must Remember Every Scar
• 17 Reasons to Write Something NOW

3 Publishing Blogging Lessons and Exercises

If you want to get published, these three lessons will help:

• The Secret to Writing On Your Blog Every Day
• How to Publish Your Book and Sell Your First 1,000 Copies
• How to Get Published in Literary Magazines

11 Writing Prompts

Need inspiration or just a kick in the pants to write. Try one of our top writing prompts :

• Grandfathers [writing prompt]
• Out of Place [writing prompt]
• Sleepless [writing prompt]
• Longing [writing prompt]
• Write About Yourself [writing prompt]
• 3 Reasons You Should Write Ghost Stories
• Road Trip [writing prompt]
• Morning [writing prompt]
• The Beach [writing prompt]
• Fall [writing prompt]
• How to Use Six-Word Stories As Writing Prompts

Is It Time To Begin Your Writing Practice?

It's clear that if you want to become a writer, you need to practice writing. We've created a proven process to practice your writing at The Write Practice, but even if you don't join our community, I hope you'll start practicing in some way today.

Personally, I waited  far  too long to start practicing and it set my writing back years.

How about you? Do you think practicing writing is important?  Let me know in the comments section .

Choose one of the writing practice posts above. Then, read the lesson and participate in the writing exercise, posting your work in the Pro Practice Workshop . And if you post, please give feedback to your fellow writers who also posted their practices.

Have fun and happy practicing!

Joe Bunting

Joe Bunting is an author and the leader of The Write Practice community. He is also the author of the new book Crowdsourcing Paris , a real life adventure story set in France. It was a #1 New Release on Amazon. Follow him on Instagram (@jhbunting).

Want best-seller coaching? Book Joe here.

50 Comments

You have THE BEST content for writing on this blog!!

Thank you, Kristen. This made my morning. 🙂

Thanks Mitch. 🙂

I can’t remember when I started following this website. I have to look in my notebooks because that’s where I did these practices. I didn’t have access to a computer when I did them, so I wrote them out, setting the time limit. But even when I do get to a computer, I have my reservations about putting my practices on the page. even though it’s practice, I want them to be the best, almost perfect. But I know it won’t be. I’ve gotten feedback before that says so. It still gets to me that I didn’t put something together that not everyone liked. I need to get over it. After all, that is what these practices are about: to learn and improve on our craft.

I don’t know either, George, but it’s been several years. Perfectionism is something so many of us face, and it’s made worse when you don’t have a critique community as warm and encouraging as ours is. I hope you and everyone here are always willing to try something new, even if it comes out a little messed up, because you know we’ll support you and try to make you better.

What a great share! Thanks so much!

You’re so welcome, Elizabeth. Thank you for commenting.

when I ran writing classes I wrote. when I am “a member of writing classes” the teacher/leader/facilitator is NOT MY AUDIENCE and so I don’t write as well/as much. I don’t get the feedback I need from fellow students because most of them have never run their own writing projects/workshops. So many people expect you to write their story for them. I’ve actually got quite a few stories of me own. I have finally decided I like owning them. 😉

It sounds like you need a new critique group, Patience! Hope you can find a place where you get the feedback you need.

Wow! Terrific round-up of resources. 🙂

Thanks Stephanie. 🙂

Practice is necessary, period. It doesn’t matter what you want to learn. If you want to improve, practice is vital.

It’s odd. I’ve known and applied that principle for years on a variety of things. Painting. Drawing. Blogging. Gardening. Laundry.

But never writing.

Like you, I had the notion that just writing every day was all it took to improve. Why not the same level of dedication to writing?

Perhaps it’s time to change that!

I can relate, Carrie. It’s easy to confuse the craft of writing with journaling, thinking that you can just write whatever you feel like and you’ll get better, write something worth reading. The truth is that writing interesting things to read is a skill, but the good news is that you can get better at it with practice. Thanks for practicing with us! 🙂

I love these suggestions , and have set Writing Practice as my homepage so the first 15 minutes of my day is spent writing, whether its a practice or exercise here or another that is sprinkled through out this site, Thank you for all you do everyone here at The Write Practice

This is great Debra. I want to write the first 15 minutes of my day too!

I agree with Joe, Do it. Could be your to do list… ( that could lead to something else story wse later)

I love that, Debra. Such a good way to start your day.

Thanks Joe!

The best! Thank you so much for this.

You’re very welcome!

I simply LOVE all the tips and suggestions given on this blog. They are super helpful!

THANK you. We love sharing them with you. 🙂

Hi! You forgot the link to How to Write a Story a Week: A Day-by-Day Guide.

Thanks a lot for your work! This post is amazing.

It’s a great post Thiago. Definitely one of our most shared. Thanks for mentioning it! BTW here’s the link:

https://thewritepractice.com/a-story-a-week/

Wow!! There are so many exercises…. I just love it..! I am gonna really enjoy it..!

Awesome! Thank you for reading and practicing with us. 🙂

I only read halfway , My tootie is jumping all over me, and typing this is a struggle when a 3yr old wants his Toy Story movie on Youtube in this computer. Thank you for this article, will come back later to finish reading.

I know the feeling! Good luck!

Can’t wait to get stuck in with this! 🙂

Very helpful! Thank you!

I’ve just bookmarked this page. Thanks for this wonderful list.

This is awesome! So many helpful tips. I will be coming back to this often. Thanks for posting this!

Wow, so many goodies! Thank you for always providing such amazing content!!

I have enjoyed all these articles. Thank you for the help an inspiration to get my writing on its way. My creativity is boosting with confidence. Tootle loo.

Amazing contents for beginners like me Joe. I am highly inspired by your commitment. Thank you.

Hey, thanks!

Although I have only read half of thisc article, the practice exercises are excellent. Some of them are exactly what a beginning writer like myself needs. I am committing to at least try ALL of them. Thanks Joe!!

very helpful! thank you..

Amazing articles! Thanks so much for sharing!

My god this article made me love this site . You know it’s kinda hard for a beginner writer, who don’t know where to start and fixing goals, even samll ones give us a direction . A place to go , an aim for our creativity so thanks you , this community and this site. Love you all . At your pens ! 😉

Wow. This is great. I find all your posts informative, but this one is the best for me to use as a guide to get my self starting to write….Thank you.

I’m an old lady who wants to publish one more book before I die — have published several, all non-fiction, and done two under contract to a major publisher (reference books). So help me, the BIGGEST problem I have all along, is keeping track of the damned paper work and research that goes into a book!!! Yet I never ever see articles on something as simple as “How to file” — Oh I know, there’s wonderful software these days so probably I will never find a way to get paper organized — everybody will use software and do it on the computer. I’m too old for that — just one look at the learning curve for software, even putting the damned stuff into computer files is even MORE frustrating than paper!! Oh well, somehow I managed in the past to get books published, I may be able to do it one more time.

you enjoy writing more than anything else and you do indeed care to help others write. I love writing but translation from Arabic into English and English into Arabic is taking all of my time from the early hours of the morning till the evening. I will soon get all of your books in order to read them as soon as possible. One thing I am sure of. You know what you are doing very well. Hamzah

Excellent! Many useful tips. Many thanks!

Liz and Joe, I have only looked at a few exercises. Already, I am convinced that your site is one of the best sites out there. Thank your for sharing your wisdom.

Wow, these are the best lessons and exercises for writing. Actually i’m participating in a compitition this wendsday. so, i’m quite nervous and exited. this helped me a lot

Magnificent post ever I have read. This article will help me a lot to write a right way. Thank you.

i need your help to improve to become a better writer please. i think i usually commit moist of these errors and i don;t pay attention to many advices too.

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Working Parents, Plan for the Week with This Simple Exercise

• Avni Patel Thompson

To avoid surprises and decision fatigue, take 20 minutes to preview your family’s commitments.

As work travel and hours in the office mount, work parents are feeling the logistical challenges of making every week happen — from kid pickup and dropoff and sports practice to meal planning and doctor’s appointments. The main difficulties lie in managing the firehose of information, coping with decision fatigue, and dealing with surprises like an illness or a forgotten event. The best approach for avoiding — or mitigating — these obstacles is the weekly preview: A planning session between the core adults in the family each week to go over what’s coming. The week’s plan is documented and discussed, highlighting variances from typical weeks and indicating back-up plans for particularly tricky spots.

It’s been nearly four years since we first met Amir and Ria as they were navigating the early months of Covid with two jobs and two young children at home.

• AT Avni Patel Thompson  is the founder and CEO of  Milo, the world’s first app to tackle the invisible load of running and raising a family. She is a third-time founder building technology solutions that make everyday parenting lighter and more connected. Previously she was the founder of YC-backed Poppy. Prior to taking the entrepreneurial plunge, she spent over a decade building consumer businesses at P&G, adidas, and Starbucks. She has an MBA (HBS ’08) and a BSc Chemistry from the University of British Columbia. She lives in Vancouver with her husband and two daughters.

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Guest Essay

A Dangerous Game Is Underway in Asia

By Mike M. Mochizuki and Michael D. Swaine

Dr. Mochizuki is a professor at George Washington University. Dr. Swaine is a senior research fellow at the Quincy Institute for Responsible Statecraft.

This month, President Biden threw one of the most lavish state dinners in Washington’s recent memory. Celebrities and billionaires flocked to the White House to dine in honor of Prime Minister Fumio Kishida of Japan, posing for photos in front of an elaborate display of Japanese fans. Jeff Bezos dropped by; Paul Simon provided the entertainment.

The spectacle was part of a carefully orchestrated series of events to showcase the renewed U.S.-Japan relationship — and the notable transformation of the United States’ security alliances in Asia. The next day, President Ferdinand Marcos Jr. of the Philippines was also in the U.S. capital for a historic U.S.-Japan-Philippines summit, during which a new trilateral security partnership was announced.

Both events were directed at the same audience: China.

Over the past several years, Washington has built a series of multilateral security arrangements like these in the Asia-Pacific region. Although U.S. officials claim that the recent mobilization of allies and partners is not aimed at China, don’t believe it. Indeed, Mr. Kishida emphasized in a speech to Congress on April 11 that China presents “the greatest strategic challenge” both to Japan and to the international community.

China’s recent activity is, of course, concerning. Its military has acquired ever more potent ways to counter U.S. and allied capabilities in the Western Pacific and has behaved aggressively in the South China Sea, the Taiwan Strait and elsewhere, alarming its neighbors.

But Washington’s pursuit of an increasingly complex lattice of security ties is a dangerous game. Those ties include upgrades in defense capabilities, more joint military exercises, deeper intelligence sharing, new initiatives on defense production and technology cooperation and the enhancement of contingency planning and military coordination. All of that may make Beijing more cautious about the blatant use of military force in the region. But the new alliance structure is not, on its own, a long-term guarantor of regional peace and stability — and could even increase the risk of stumbling into a conflict.

The security partnership rolled out this month in Washington is only the latest in a string of new defense configurations that reach across Asia and the Pacific. In 2017 the Quadrilateral Security Dialogue, known as the Quad, was revived, promoting collaboration among the United States, Japan, Australia and India. In September 2021, Australia, Britain and the United States began their partnership, known as AUKUS, and the United States, Japan and South Korea committed to closer cooperation in a summit at Camp David last August.

All of these moves have been motivated primarily by concern over Beijing, which has, in turn, castigated these countries as being part of a U.S.-led effort to create an Asian version of NATO designed to contain China. None amount to a collective defense pact like the NATO treaty, whose Article 5 considers an armed attack on one member as “an attack against them all.” But China will nevertheless almost certainly regard the latest agreement among the United States, Japan and the Philippines — with which it is engaged in an active territorial dispute — as further confirmation of a Washington-led attempt to threaten its interests.

It’s not yet clear how Beijing will respond. But it may double down on the expansion of its military capabilities and intensify its use of military and paramilitary force to assert its territorial claims in the region, especially regarding the sensitive issue of Taiwan. Beijing could also promote further Chinese military cooperation with Russia in the form of enhanced military exercises and deployments.

The net result may be an Asia-Pacific region that is even more divided and dangerous than it is today, marked by a deepening arms race. In this increasingly contentious and militarized environment, the chance of some political incident or military accident triggering a devastating regional war is likely to grow. This is especially likely, given the absence of meaningful U.S. and allied crisis communication channels with China to prevent such an incident from spiraling out of control.

To prevent this nightmare, the U.S. and its allies and partners must invest much more in diplomacy with China, in addition to bolstering military deterrence.

For a start, the United States and key allies like Japan should make a sustained effort to establish a durable crisis prevention and management dialogue with China involving each nation’s foreign policy and security agencies. So far, such dialogues have been limited primarily to military channels and topics. It is critical that both civilian and military officials understand the many possible sources of inadvertent crises and develop ways to prevent them or manage them if they occur. This process should include the establishment of an agreed-upon set of leaders’ best practices for crisis management and a trusted but unofficial channel through which the relevant parties can discuss crisis-averting understandings.

The immediate focus for the United States and Japan should be on avoiding actions that add to tensions across the Taiwan Strait. The deployment of American military trainers to Taiwan on what looks like a permanent basis and suggestions by some U.S. officials and policy analysts that Taiwan be treated as a security linchpin within the overall U.S. defense posture in Asia are needlessly provocative. They also openly contradict America’s longstanding “one China” policy , under which the United States ended the deployment of all U.S. military forces to Taiwan and does not view Taiwan as a key U.S. security location, caring only that the Taiwan issue be handled peacefully and without coercion.

Japan, for its part, has also become more circumspect about its own “one China” policy by being reluctant to reaffirm explicitly that Tokyo does not support Taiwan’s independence. Recent statements by some political leaders in Tokyo about Japanese military forces being ready to help defend Taiwan will almost certainly inflame Chinese leaders, who remember that Japan seized Taiwan after the Sino-Japanese War of 1894 and ’95.

Washington and Tokyo should clearly reaffirm their previous commitments on the China-Taiwan dispute. Tokyo also should confirm that it does not support any unilateral move by Taiwan toward independence and resist U.S. efforts to compel Japan to commit to Taiwan’s defense. Although American officials have reportedly been prodding Japan to join military planning for a Taiwan conflict, a large majority of Japanese residents do not favor fighting to defend Taiwan. Tokyo can best contribute to deterring China by focusing on strengthening its ability to defend its own islands.

Washington and its allies should shift to a more positive approach to China, aimed at fostering accommodation and restraint. This could include working to secure credible mutual assurances regarding limits on Chinese military deployments, such as amphibious forces and missile capabilities relevant to Taiwan, in return for U.S. limits on the levels and types of arms that it sells to the island. They could also explore increasing security cooperation with China regarding cyberattacks, the defense of sea lanes and the proliferation of weapons of mass destruction, as well as better collaboration to combat climate change and the outbreak of another pandemic.

China, of course, has its own role to play. In the end, Beijing, like the United States, wants to avoid a crisis and conflict in the region. Given that, it should respond to a more cooperative American and allied approach by moderating its own coercive behavior regarding maritime disputes.

None of this will be easy, given the intense suspicion that now exists between Beijing and Washington and its allies. But new thinking and new diplomatic efforts could incentivize China to reciprocate in meaningful ways. At the very least, it’s necessary to try. Focusing on military deterrence alone won’t work. Trying to find a way to cooperate with China is the best way — perhaps the only way — to steer the world away from disaster.

Mike M. Mochizuki is a professor at George Washington University and a nonresident fellow at the Quincy Institute for Responsible Statecraft. Michael D. Swaine is a senior research fellow focusing on China-related security topics at the Quincy Institute.

The Times is committed to publishing a diversity of letters to the editor. We’d like to hear what you think about this or any of our articles. Here are some tips . And here’s our email: [email protected] .

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Opinion Dogs are our greatest creation. And we might be theirs.

Tommy Tomlinson is the author of “ Dogland .” He lives in Charlotte with his wife, her mother and a cat named Jack Reacher.

The dog is humankind’s greatest invention. The wheel, the lightbulb, concrete — all amazing. Top of the line. But nothing in human creation has been as essential and adaptable as the countless descendants of the ancient gray wolf.

How did we do it? I spent three years following the traveling carnival of American dog shows — like a Grateful Dead tour with Milk-Bones — in search of the answer. My journey culminated in the dog world’s most prestigious event: the Westminster Dog Show. Show dogs are bred from the purest stock, culled from litters at just a few weeks old, trained with the dedication of Olympic gymnasts — and groomed like supermodels. They’d be unrecognizable to their ancient kin — and to ours.

The American Kennel Club, arbiter of bloodlines, now recognizes about 200 breeds, while tracking crossbreeds like goldendoodles, and even mutts. From the most massive mastiff to the tiniest teacup chihuahua, all dogs trace back to the same common ancestors.

Scientists think this weird and powerful companionship of humans and dogs might have started somewhere between 15,000 and 30,000 years ago. Humans of that era were mainly hunters traveling in camps. They ate meat by the fire. The cooking meat attracted wolves who were drawn to the aroma but stayed safely out of range of the flames. Every so often, a human would fling a bone into the darkness. The wolves gnawed on the bones. They trailed the humans to the next campsite, still keeping their distance. There was an unspoken arrangement. The wolves alerted the humans to intruders, and the humans fed the wolves well.

Over time the wolves crept closer. One fateful night a curious wolf came all the way into the firelight. The humans didn’t chase it off.

Slowly, the humans mingled with the wolves. After days or months or generations or centuries, a wolf curled up at a human’s feet. Maybe got its belly rubbed. That was the first dog.

As far as we can tell, dogs are the first animals that humans ever tamed. The wolves that hung out with humans found themselves changing inside and out. They developed shorter muzzles and smaller teeth. Their instinct to run became a desire to stay close. With time, dogs were manufactured through breeding to meet different human needs. We made huskies to pull sleds and Newfoundlands to pull fish nets and dachshunds to catch badgers.

Dogs taught humans the early science of designer genes. In the mid-19th century, as we moved off the farm and into the factory, we created dogs we could bring indoors at the end of a workday. And we created dogs we could bring to work: French bulldogs (now the most popular breed in America ) started out as literal lap dogs for lace-makers in France. We molded dogs to be friends, companions, playmates and unofficial therapists.

So dogs are not just humanity’s greatest invention but also its longest-running experiment.

That’s one way to look at it.

Now switch out the frame. Swap the subject and the object. Change the verbs.

Here’s another view:

Around the time early humans evolved, Neanderthals also walked the planet. At some point — roughly 40,000 years ago — humans started to thrive while Neanderthals died off. And this is about the time when those first curious wolves began to evolve into dogs. Some scientists believe the timing is not a coincidence. Maybe the dog was the key advantage in the triumph of humankind.

Dogs enabled humans to settle down and stop their endless wandering. Dogs protected humans at this vulnerable transition from nomadic to settled life. Dogs did work that humans did not have the strength or stamina to do: guarding, herding, hunting, pulling sleds. They created time for humans to build and think and create without having to focus every moment on the next meal or the next threat.

We domesticated dogs, and they domesticated us.

Today, dogs provide not just companionship but also an uncomplicated kind of love in an ever more complicated world. And for those restless souls wandering from town to town, chasing job after job — nomads again — a dog can be an anchor, something to hold on to on a lonely night.

From the gray wolf by the ancient fire to a coifed Pomeranian prancing around the show ring, dogs have been with us nearly as long as we have been human.

They might be our greatest creation. And we might be theirs.

About guest opinion submissions

The Washington Post accepts opinion articles on any topic. We welcome submissions on local, national and international issues. We publish work that varies in length and format, including multimedia. Submit a guest opinion or read our guide to writing an opinion article .

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Sophia Bush comes out as queer, confirms relationship with Ashlyn Harris

Actor Sophia Bush came out as queer in an emotional essay in Glamour and confirmed she’s in a relationship with retired U.S. Women’s National Team soccer player Ashlyn Harris. 

“I sort of hate the notion of having to come out in 2024,” Bush wrote in a cover story for the fashion magazine published Thursday. “But I’m deeply aware that we are having this conversation in a year when we’re seeing the most aggressive attacks on the LGBTQIA+ community in modern history.” 

Bush noted that there were more than 500 anti-LGBTQ bills proposed in state legislatures last year and said this motivated her to “give the act of coming out the respect and honor it deserves.” 

“I’ve experienced so much safety, respect, and love in the queer community, as an ally all of my life, that, as I came into myself, I already felt it was my home,” she wrote. “I think I’ve always known that my sexuality exists on a spectrum. Right now I think the word that best defines it is queer . I can’t say it without smiling, actually. And that feels pretty great.”

The “One Tree Hill” star filed for divorce from entrepreneur Grant Hughes in August. People magazine first reported in October that Bush and Harris were dating, but neither confirmed nor commented on the report. The pair later attended an Oscar’s viewing party together in March . 

In the essay, Bush addressed online rumors that her relationship with Harris began before Harris had officially divorced from fellow soccer star Ali Krieger, in September. 

“Everyone that matters to me knows what’s true and what isn’t,” Bush wrote. “But even still there’s a part of me that’s a ferocious defender, who wants to correct the record piece by piece. But my better self, with her earned patience, has to sit back and ask, What’s the f------- point? For who? For internet trolls? No, thank you. I’ll spend my precious time doing things I love instead.”

Bush said that after news about her and Harris became public, her mom told her that a friend called and said, “Well, this can’t be true. I mean, your daughter isn’t gay .” 

“My mom felt that it was obvious, from the way her friend emphasized the word, that she meant it judgmentally,” Bush wrote. “And you know what my mom said? ‘Oh honey, I think she’s pretty gay. And she’s happy .’”

Bush wrote that she felt like she was wearing a weighted vest that she could finally put down. 

“I finally feel like I can breathe,” Bush wrote. “I turned 41 last summer, amid all of this, and I heard the words I was saying to my best friend as they came out of my mouth. ‘I feel like this is my first birthday,’ I told her. This year was my very first birthday.”

For more from NBC Out, sign up for our weekly newsletter.

Jo Yurcaba is a reporter for NBC Out.

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• Best practices for the dissemination and implementation of neuromuscular training injury prevention warm-ups in youth team sport: a systematic review
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• http://orcid.org/0009-0005-0529-0398 Destiny Lutz 1 ,
• http://orcid.org/0000-0001-6429-4333 Carla van den Berg 1 ,
• http://orcid.org/0000-0003-3056-8169 Anu M Räisänen 1 , 2 ,
• Isla J Shill 1 , 3 ,
• Jemma Kim 4 , 5 ,
• Kenzie Vaandering 1 ,
• Alix Hayden 6 ,
• http://orcid.org/0000-0002-0427-2877 Kati Pasanen 1 , 7 , 8 , 9 ,
• http://orcid.org/0000-0002-5951-5899 Kathryn J Schneider 1 , 3 , 8 , 9 , 10 ,
• http://orcid.org/0000-0002-9499-6691 Carolyn A Emery 1 , 3 , 8 , 9 , 11 , 12 , 13 ,
• http://orcid.org/0000-0002-5984-9821 Oluwatoyosi B A Owoeye 1 , 4
• 1 Sport Injury Prevention Research Centre, Faculty of Kinesiology , University of Calgary , Calgary , Alberta , Canada
• 2 Department of Physical Therapy Education - Oregon , Western University of Health Sciences College of Health Sciences - Northwest , Lebanon , Oregon , USA
• 3 Hotchkiss Brain Institute , University of Calgary , Calgary , Alberta , Canada
• 4 Department of Physical Therapy & Athletic Training , Doisy College of Health Sciences, Saint Louis University , Saint Louis , Missouri , USA
• 5 Interdisciplinary Program in Biomechanics and Movement Science , University of Delaware College of Health Sciences , Newark , Delaware , USA
• 6 Libraries and Cultural Resources , University of Calgary , Calgary , Alberta , Canada
• 7 Tampere Research Center for Sports Medicine , Ukk Instituutti , Tampere , Finland
• 8 McCaig Institute for Bone and Joint Health , University of Calgary , Calgary , Alberta , Canada
• 9 Alberta Chilrden's Hopsital Research Institute , University of Calgary , Calgary , Alberta , Canada
• 10 Sport Medicine Centre , University of Calgary , Calgary , Alberta , Canada
• 11 O'Brien Institute for Public Health , University of Calgary , Calgary , Alberta , Canada
• 12 Department of Community Health Sciences , Cumming School of Medicine, University of Calgary , Calgary , Alberta , Canada
• 13 Department of Paediatrics , Cumming School of Medicine, University of Calgary , Calgary , Alberta , Canada
• Correspondence to Ms Destiny Lutz, Sport Injury Prevention Research Centre, Faculty of Kinesiology, University of Calgary, Calgary, Alberta, Canada; destiny.lutz{at}ucalgary.ca

Objective To evaluate best practices for neuromuscular training (NMT) injury prevention warm-up programme dissemination and implementation (D&I) in youth team sports, including characteristics, contextual predictors and D&I strategy effectiveness.

Design Systematic review.

Data sources Seven databases were searched.

Eligibility The literature search followed Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. Inclusion criteria: participation in a team sport, ≥70% youth participants (<19 years), D&I outcomes with/without NMT-related D&I strategies. The risk of bias was assessed using the Downs & Black checklist.

Results Of 8334 identified papers, 68 were included. Sport participants included boys, girls and coaches. Top sports were soccer, basketball and rugby. Study designs included randomised controlled trials (RCTs) (29.4%), cross-sectional (23.5%) and quasi-experimental studies (13.2%). The median Downs & Black score was 14/33. Injury prevention effectiveness (vs efficacy) was rarely (8.3%) prioritised across the RCTs evaluating NMT programmes. Two RCTs (2.9%) used Type 2/3 hybrid approaches to investigate D&I strategies. 19 studies (31.6%) used D&I frameworks/models. Top barriers were time restrictions, lack of buy-in/support and limited benefit awareness. Top facilitators were comprehensive workshops and resource accessibility. Common D&I strategies included Workshops with supplementary Resources (WR; n=24) and Workshops with Resources plus in-season Personnel support (WRP; n=14). WR (70%) and WRP (64%) were similar in potential D&I effect. WR and WRP had similar injury reduction (36–72%) with higher adherence showing greater effectiveness.

Conclusions Workshops including supplementary resources supported the success of NMT programme implementation, however, few studies examined effectiveness. High-quality D&I studies are needed to optimise the translation of NMT programmes into routine practice in youth sport.

Data availability statement

Data are available in a public, open access repository. Not Applicable.

https://doi.org/10.1136/bjsports-2023-106906

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WHAT IS ALREADY KNOWN ON THE TOPIC

Neuromuscular training (NMT) injury prevention warm-up programmes are effective at preventing injury rates in youth sports. However, for proper dissemination and implementation (D&I) by multiple stakeholders, barriers such as low adoption, adherence and lack of time must be addressed.

WHAT THIS STUDY ADDS

There are limited high-quality research studies to facilitate the widespread adoption of, and improved adherence to, NMT programmes. Few studies used D&I theories, frameworks or models. Programme flexibility is a common barrier to implementation; adaptation of NMT programmes to fit local contexts is imperative. Comprehensive workshops and supplementary resources currently support the success of NMT programme implementation.

HOW THIS STUDY MIGHT AFFECT RESEARCH, PRACTICE OR POLICY

Promotion of NMT programmes as the standard of practice is essential to increase practical D&I of these programmes, and thus reduce the burden of youth sport injuries. This work provides some directions for stakeholders, including researchers, implementation support practitioners and youth sport policymakers, on current best practices for the delivery of NMT programmes in local youth sport settings. This work also provides the evidence base for more translational research efforts in youth sport injury prevention, a much-needed next step to optimise NMT programmes into youth sport practice.

Introduction

Youth (<19 years) sport participation provides numerous benefits, positively impacting physical and mental health. 1 Youth sport participation rates are high, with up to 90% of youth participating in sport globally. 2–5 However, with increased sport participation comes increased injury risk. One-in-three youth sustain a sport-related injury each year, leading to a significant public health burden with high healthcare costs. 3 6–8 Sport-related injuries may also result in long-term health consequences (eg, poor mental health, reduced physical activity, post-traumatic osteoarthritis). 7–9 Implementing injury prevention strategies is critical to mitigate the injury risk associated with youth sport participation.

Neuromuscular training (NMT) injury prevention warm-up programmes in youth team sport are effective in reducing injury rates by up to 60% and decreasing costs associated with injury based on randomised controlled trials (RCT) and systematic reviews. 10–21 NMT programmes include exercises that can be categorised across aerobic, balance, strength and agility components 22 23 and typically take 10–15 min. 24 25 Originally implemented with the intention of reducing non-contact lower extremity injury risk, 26–28 the effectiveness of NMT programmes has since been evaluated across numerous sports, age groups and levels of play and are associated with lower extremity and overall injury rates compared with standard of practice warm-ups. 12 20 21 25 In youth team sports, a protective effect has been demonstrated in soccer, handball, basketball, netball, rugby and floorball. 11 16 29–31 The International Olympic Committee Consensus Statement on Youth Athletic Development recommends multifaceted NMT warm-up programmes in youth sport. 32

Despite being a primary injury prevention strategy across youth sports, NMT programme adoption remains low. 33–38 For evidence-informed interventions to be successful and have a practical impact, pragmatic approaches derived from dissemination and implementation (D&I) science are necessary across multiple socioecological levels including organisation, coach and player. 36 Dissemination is defined as ‘the active process of spreading evidence-based interventions to a target population through determined channels and using planned strategies’. Implementation is ‘the active process of using strategies across multiple levels of change to translate evidence-based interventions into practice and prompt corresponding behaviour change in a target population’. 36

The aim of this systematic review was to evaluate current best practices for the D&I of NMT programmes in a youth team sport. The specific objectives of this systematic review were to: (1) describe the characteristics of identified D&I-related studies (studies with at least one D&I outcome directly or indirectly assessed as primary, secondary or tertiary outcome); (2) evaluate factors associated with the D&I of NMT warm-up programme across socioecological levels, including barriers and facilitators; (3) examine the effect of D&I strategies in delivering NMT warm-ups across multiple socioecological levels; and (4) examine the influence of D&I strategies on injury rates. Our protocol was registered in PROSPERO (CRD42021271734), and the review is reported in accordance with Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines ( supplemental appendix S1 ).

Supplemental material

Search strategy and data sources.

A comprehensive search was developed with a librarian (KAH) in MEDLINE, incorporating four main concepts: child/youth, injury prevention, implementation/compliance/adherence and sports. The author team reviewed the final search strategy which was then piloted against the known key studies to ensure that the search was capturing relevant studies. Finally, the MEDLINE search was translated to the other databases. Searches were conducted 25 August 2021 (updated 16–18 August 2022; 5 September 2023). Search strategies are available in Supplemental Appendix S2 . Studies were identified by searching seven databases: MEDLINE(R) and EPUB Ahead of Print, In-Process & Other Non-Indexed Citations and Daily, Embase, Cochrane Central Register of Controlled Trials, Cochrane database of Systematic Reviews (all Ovid); CINAHL Plus with Full Text, SPORTDiscus with Full Text (EBSCO) and ProQuest Dissertations & Thesis Global.

Study selection and eligibility

All database search results were uploaded and duplicates were removed in Covidence (Veritas Health Innovation, Melbourne, Australia). Records were independently reviewed by authors in pairs (DL/IJS, CV/JK, KV/DL), starting with a screening of 50 randomly selected citations to assess inter-rater agreement with a threshold set at 90%. Each pair of reviewers performed title/abstract screening and full-text screening independently, providing reasons for exclusion at full-text stage ( figure 1 ). Any disagreements for exclusion, where a consensus could not be reached within pairs, were resolved by a senior author (OBAO). A secondary evaluation of included manuscripts was performed by senior authors (OBAO and CAE) to ensure appropriate inclusion. Study inclusion criteria were: (1) Participation in a team sport (male and female); (2) a minimum of 70% of participants as a youth (<19 years) or coaches of these youth teams; (3) reported dissemination and/or implementation outcomes (eg, self-efficacy, adherence, intention); (4) reported D&I strategies related to NMT warm-up programmes (ie, NMT delivery strategies, where applicable eg, in RCTs). Exclusion criteria were: (1) Studies evaluating rehabilitation programmes, non-team-based or physical education programmes; (2) non-peer-reviewed; (3) not English. The screening process was reported using the PRISMA flow diagram. 39

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Study identification Preferred Reporting Items for Systematic Reviews and Meta-Analyses flow diagram.

Risk of bias

To assess the risk of bias, three sets of paired reviewers independently used the Downs & Black (D&B) quality assessment tool. 40 The tool consists of a 27-item checklist (total score/33). A third senior reviewer (OBAO or CAE or AMR) resolved any disagreements. The rating of evidence and strength of recommendations were assessed using the Grading of Recommendations Assessment, Development and Evaluation (GRADE) guidelines. 41–43

Frameworks/models

The proportion of studies that used D&I research theories/frameworks/models, including behaviour change frameworks/models, was examined to identify commonly used frameworks/models.

Efficacy-effectiveness orientation in RCTs

We assessed the components of 12 RCTs using the Rating Included Trials on the Efficacy-Effectiveness Spectrum (RITES) tool, as adapted by Maddox et al 44 RITES scores RCTs in systematic reviews based on a continuum of efficacy-effectiveness across four domains: Participant characteristics, trial setting, flexibility of intervention(s) and clinical relevance of experimental and comparison intervention(s) ( online supplemental table S1 ). 45 We modified the Likert grading system to classify studies depending on whether their emphasis was more on efficacy or effectiveness or balanced for both. Given that different aspects of each trial may fall in different places along the efficacy-effectiveness continuum, each RITES domain is scored independently and a composite score is not applicable. To minimise subjectivity, the RITES evaluation for included RCTs was completed by two reviewers (AMR and OBAO). Any disagreements were resolved through discussion to reach a consensus.

Study typologies and assessment of study relevance to D&I

The level of relevance of individual studies (RCTs and quasi-experiments) to D&I was determined based on the implementation-effectiveness hybrid taxonomy: Type 1 (primarily focused on clinical/intervention outcomes), Type 2 (balance focused on both clinical/intervention outcomes and D&I outcomes) and Type 3 (primarily or ‘fully’ (our adaptation) focused on D&I outcomes) studies. 36 46 For ease of interpretation of results, studies were rated considering three broad traditional research design categories (ie, hierarchy of evidence): RCTs, quasi-experimental and observational studies, including cohort, cross-sectional, pre-experimental, qualitative, mixed-methods and ecological studies. Observational studies were categorised as ‘fully focused’ observational-implementation (if only D&I outcomes were evaluated) or ‘partially focused’ observational-implementation (if a combination of clinical and D&I outcomes were evaluated’ D&I studies. 47 RCTs and quasi-experimental studies with Type 2 or Type 3 hybrid approaches were indicated as ‘highly relevant’ towards informing D&I best practices. Furthermore, observational-implementation studies that are fully focused on D&I were also indicated as ‘highly relevant’.

Data extraction

The extracted data included: study design, author, journal, year, population (eg, 13–17 years old female soccer players), participant demographics, D&I intervention strategies (eg, workshops, supplementary resources), D&I framework/model, control group strategies, D&I outcomes (eg, adoption, adherence, intention, fidelity, self-efficacy) and injury outcomes. Study design classification was completed based on data extracted and the process taken by authors, 48 which may have differed from the original classification. Furthermore, prospective, and retrospective cohort studies were consolidated into ‘cohort’ to improve ease of readability. D&I outcomes indicated as compliance were included in the appropriate adherence category as defined in Owoeye et al and described as ‘adherence-related’ outcomes, to maintain unified language across results; the full list is provided in online supplemental table S2 . 36 49–51 Based on the dose-response thresholds reported for NMT programmes within current literature, measures of adherence were used to indicate potential D&I effect ( online supplemental table S5 ). 24 36 52–54 Studies with cumulative utilisation (sessions completed/total possible) of ≥70%, utilisation frequency of ≥1.5 sessions/week or a significant association between D&I exposures and outcomes were defined as moderate-to-highly relevant and identified as having a potential D&I effect (ie, yes). Studies presenting cumulative utilisation <70%, utilisation frequency <1.5 sessions/week or no association between D&I exposures and outcomes were defined as low-to-no relevance (ie, no). Studies reporting both frequency utilisation and cumulative utilisation must both reach the established dose-response thresholds to be considered as having a potential D&I effect. D&I barriers and facilitators, factors influencing injury prevention implementation success and the identification of any frameworks used were also extracted and categorised into themes. Measures of potential effect for these results were summarised using OR, proportions and mean differences in D&I outcomes (eg, adoption, adherence). Injury-specific results were reported as incidence rate ratios, risk ratios, ORs or prevalence. D&I strategies were classified into various categories, including workshops, supplementary resources, personnel support, supervision and combinations of these strategies.

Equity, diversity and inclusion statement

Our author team is comprised of student and senior researchers across various disciplines with representation from low-to-middle-income countries. A variety of demographic, socioeconomic and cultural backgrounds were included in our study populations.

PRISMA flow, characteristics of included studies and risk of bias assessment

A total of 68 relevant studies were included from our initial and updated search yield of 9021 studies ( figure 1 ). Across included studies, 13 included only male youth participants, 13 included only female youth participants, 26 included both and 16 reported coach-focused findings. Sports represented were soccer (n=33), rugby (n=8), basketball (n=7), multisport (n=7), handball (n=5), floorball (n=3), field hockey (n=3), volleyball (n=1) and futsal (n=1).

Details of study characteristics and risk of bias are presented in online supplemental table S3 . D&B scores ranged from 4/33 to 24/33 (median=14/33) from a variety of study designs, including 20 RCTs, 16 cross-sectional, 9 quasi-experimental, 8 cohort, 6 qualitative, 3 ecological, 3 mixed-methods and 3 pre-experimental. The D&B scores for the two top D&I-related relevant studies—an RCT Type 2 study (n=1) was 21/33 and an RCT Type 3 hybrid study (n=1) was 17/33. Using the GRADE guidelines for the process of rating the quality of evidence available and interpreting the quality assessment, the strength of recommendations was ‘low’ given the multiplicity of designs. 42 43

Characteristics of current D&I-related studies

23 studies (33.8%) reported using a D&I /behaviour change framework/model. D&I frameworks included Reach, Effectiveness, Adoption, Implementation and Maintentance (RE-AIM) Framework (n=7), Consolidation Framework for Implementation Research (n=1), Precede-Proceed Model (n=1), Translating Research into Injury Prevention Practice (n=1) and Promoting Action on Research Implementation of Health Sciences (n=1) and the Adherence Optimisation Framework (n=1). Behaviour change models included the Health Action Process Approach (HAPA) (n=8), Theory of Planned Behaviour (n=1) and the Health Belief Model (n=1).

Assessment of study relevance to D&I

Two RCTs of 68 included D&I-related studies (2.9%) were identified as highly relevant to D&I best practices (ie, Type 2 or 3 hybrid approach). 55 56 18 (27.9%) RCTs reported a secondary analysis of D&I strategies 12 16 19 30 53 57–69 ; classified as Type 1 hybrids. Five (8.3%) quasi-experimental studies used Type 2 or Type 3 hybrid approach 22 70–73 ; the remaining studies (n=4; 5%) were classified as quasi-experimental Type 1 hybrids. 74–77 Many observational studies (n=17; 26.7%), 78–94 were highly relevant based on being fully-focused observational-implementation studies; 5 (6.7%) were partially-focused observational-implementation studies. 52 95–98 The remaining observational studies (n=17; 23.3%) were observational-implementation studies, 35 99–114 reporting D&I outcomes from a qualitative lens using interviews and surveys.

The RITES scores for the 14 D&I-related RCTs that examined injuries as primary outcome and D&I outcomes as secondary (Type 1 hybrid approach) are presented in table 1 . Almost all (13 of 14; 92.9%) of the RCTs focused mainly on intervention efficacy (as opposed to effectiveness) regarding the flexibility of NMT warm-up programmes. Cumulatively, effectiveness was rarely (7.1%) prioritised as a primary focus across all the 56 possible ratings of the RITES domains for all 14 studies. 50% of the domain ratings demonstrated efficacy as a priority and 42.9% of the ratings were indicated for a balance between efficacy and effectiveness.

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RITES domain scores for included trials

Contextual predictors of NMT warm-up programme implementation

50 (73.5% of total) studies identified ≥1 barrier or facilitator within their findings, with 10 (14.7% of total) specifically examining barriers/facilitators as their main objectives. Full list is provided in online supplemental table S4 . The most common barriers identified were time restrictions (n=30), 30 35 59 62 69 70 73 74 78 79 81 82 84 87–91 93 96 98 101 102 105 107 108 112 114 reduced buy-in/support (n=8) 62 75 84 87 105 110–112 and limited awareness of preventative effects of programmes (n=8). 74 84 103 104 107 109 113 Facilitators included comprehensive workshops from trained instructors (n=11), 53 71 78–80 84 90 96 99 100 112 accessibility of supplementary resources (n=10) 82 84 87 89 90 105 114 and uptake/support from multiple stakeholders (n=7). 56 67 84 101 103 105 112 Moreover, suggestions from multiple socioecological levels indicated that increasing programme education and support, increased sport-specific activities and improved awareness of preventive effects, influence NMT implementation success. 36 88 89 115 116 Figure 2 , adapted from Basow et al 117 illustrates the contextual factors reported in the literature. 117 This evidence-informed model shows the important barriers and facilitators that influence the end-user implementation of NMT warm-up programmes across the three key socioecological levels of change.

Contextual predictors of NMT implementation across multiple socioecological levels. (Adapted from Basow et al (2021)).(116). Notes. SE, self-efficacy. NMT, neuromuscular training. Bold represents top barrier(s)/facilitator(s).

51 (75%) studies used implementation strategies for NMT warm-up programmes. The most frequently used strategies were Workshops with supplementary Resources (WR; n=24), followed by Workshops with supplementary Resources, plus in-season Personnel support (WRP; n=14). Three studies employed both WR and WRP strategies. Other methods for implementation included only workshops (n=9), only supplementary resources (n=4), supplementary resources and personnel support (n=2), workshops with personnel support (n=1) and supervision (n=1). Note, some studies are duplicated throughout the table when multiple D&I strategies are compared. 22 53 56 86

The key D&I concepts that were reported within the included studies were adherence or adherence-related (eg, self-efficacy, translation and perception). Specific outcomes within these concepts were further examined from the individual study results. We did not have enough evidence to present a meta-analysis of the effect of D&I strategies on D&I outcomes. Therefore, online supplemental table S5 presents a qualitative summary of the relationships between reported D&I exposure and D&I outcomes. 40 studies reported adherence-related outcomes, of which 32 (80%) were indicated to have potential D&I effect. Studies using WRP (n=14) reported completing between 1.4 and 2.6 sessions/week and cumulative utilisation of 39–85.6%; 9 of these 14 studies have potential D&I effect. Studies using WR (n=24) presented utilisation frequency ranging from 0.8 to 3.2 sessions/week and cumulative utilisation of 55–98% of sessions; 16 of these 24 have potential D&I effect. In studies evaluating workshops only (n=9; 22%), frequency utilisation was reported between 1 and 2 sessions/week across eight of the nine studies and one study had 52% cumulative utilisation; two have potential D&I effect.

Effects of D&I strategies on injury outcomes

Three RCTs specifically examined the effects of the D&I strategies used to deliver NMT programmes on injury outcomes ( table 2 ). Two studies that compared both WR and WRP to supplementary resource only found no significant differences between strategies, 53 56 they reported reduced injury rates in the highest adherence groups by 56% and 72%, respectively. Another study comparing WR and WRP to a standard of practice warm-up found a 36% reduction of ankle and knee injuries when using WR and a 38% reduction in ankle and knee injuries without supervision. 22 There were no significant differences in injury rates between groups.

Injury Outcomes by D&I strategies and adherence

This study evaluated current literature to inform evidence-based best practices for the D&I of NMT programmes in youth team sport. To our knowledge, this is the first systematic review evaluating the D&I of NMT programmes in youth sport. To improve the practical implementation of NMT warm-ups, factors associated with implementation success and current best practices for delivering context-specific NMT programmes are required to be evaluated. 118 In this review, we found few D&I-related studies use D&I or behaviour change frameworks, theories or models to guide their research questions. We discovered the number of RCTs examining the effectiveness of D&I strategies for NMT programme delivery is limited. Common barriers to NMT implementation include programme flexibility and time restrictions; and the use of coach workshops and supplementary resources are currently the primary strategy in NMT programme D&I facilitation.

One-third of the included studies used a D&I framework or behaviour change model in their research work. The HAPA and RE-AIM models were the most frequently used. These models are a conceptual and organised combination of theories required to direct the design, evaluation and translation of evidence-based interventions (NMT programmes) and the context in which they are being implemented. 36 71 119 It is imperative for D&I studies to use these frameworks/models to fully understand specific implementation processes and contexts. Future D&I studies should consider using appropriate frameworks or models, including adaptations and combination of models to guide their specific aims.

Relevance to D&I

Across the relevant literature, a variety of designs and levels of evidence were included.

Of 68 studies, 7 (10.3%) were found to be ‘highly relevant’ toward informing D&I best practice (2 (2.9%) RCTs, 5 (7.4%) quasi-experimental). Other ‘relevant’ studies evaluated implementation as secondary objectives (Type 1 hybrid designs) and/or were of lower level of evidence. 33 observational studies were ‘highly relevant’ to D&I, assessing D&I outcomes and barriers and facilitators from a qualitative lens. While these studies are important for understanding D&I context, more high-quality and highly relevant studies such as RCTs and quasi-experimental designs using the Type 3 hybrid approach, or non-hybrid approach focused on solely evaluating the effectiveness of D&I strategies, are needed to advance the widespread adoption and continued use of NMT programmes in youth team sport.

Effectiveness versus efficacy

Effectiveness is indicative of an evidence-informed intervention’s readiness for practical implementation. 36 Findings from our RITES scores evaluation indicate that the majority of the RCTs had a primary focus on efficacy and not effectiveness. Although many RCT studies had a fair balance between efficacy and effectiveness for participant characteristics, trial settings and clinical relevance domains (≥50% of RCTs), there is a lack of flexibility in the development and evaluation of the evidence supporting current NMT warm-up programmes. These disparities regarding practical implementation have implications for D&I research and practice in this field. Current NMT programmes may need to be modified or adapted to the local context and evaluated further to improve implementation in youth sport settings.

Contextual considerations

In our Adapted Socioecological Model ( figure 2 ), we demonstrate that the utilisation of NMT programmes by individual players within youth team sport can depend on their coach adopting and implementing the warm-up, which may also be dependent on larger organisational systems. Barriers related to end-users’ success in wide-spread adoption and long-term maintenance can be moderated; however, researchers and implementers have to be intentional about tackling these recognised barriers and associated challenges 25 87 104 115 ; integrating the facilitators of successful implementation intending to reduce and address these obstacles is essential. The barriers and facilitators identified in this systematic review provide insight into the combination of D&I strategies that should be formulated and tested by D&I researchers in the sports injury prevention field.

Within the current review, lack of time, whether it be learning, instructing and/or practicing the programme, is a common barrier that plays a significant role in implementation. A recent narrative review focused solely on the barriers and facilitators associated with exercise-based warm-up programmes showed similar conclusions regarding time restrictions. 115 Collective themes within this literature for players, coaches and organisations found that reduced buy-in and support at different levels impacted the adoption of NMT warm-up programmes. The lack of awareness and knowledge of the injury prevention benefits of NMT warm-up programmes also presented major barriers to buy-in, leading to reduced implementation success. Future interventions should ensure that education about evidence-informed injury prevention outcomes associated with programme adherence is integrated within their D&I strategies.

D&I science is a growing field of study. A variety of D&I outcomes were identified such as self-efficacy, intention, reach, outcome expectancy and most commonly, adherence or adherence-related outcomes. These outcomes were evaluated using different D&I strategies for NMT warm-up programmes. The most commonly reported strategies were Workshops with supplementary Resources with/without in-season Personnel support. Evaluation of D&I outcomes showed that adherence or adherence-related outcomes were most frequently reported across studies. Various measures of adherence as defined by Owoeye et al (2020) were identified, including cumulative utilisation, utilisation frequency, utilisation fidelity, duration fidelity and exercise fidelity. 36

Adherence remains the most common D&I outcome in the sport injury prevention literature. 36 120 In this review, we defined adherence and adherence-related thresholds for a moderate-to-high dose-response to be ≥70% cumulative utilisation and/or ≥1.5 session/week to achieve the desired protective effects. This was done with consideration of pragmatism and a practical balance between programme efficacy and effectiveness given the existing literature. 24 91 32 of 40 studies (80%) from those with adherence or adherence-related outcomes had a potential D&I effect based on a moderate-to-high adherence or adherence-related outcome level. The use of WR and WRP was the most common D&I strategies for delivering NMT warm-up programmes. While there are several areas for improvement for the practical D&I of NMT warm-up programmes in youth sport settings, the use of comprehensive workshops and supplementary resources at various levels, particularly with coaches, appears to be the optimal best practice. However, only two ‘highly relevant’ D&I studies (RCTs) from the current systematic review presented conclusions based on the effectiveness of D&I strategies and outcomes specifically.

Many studies (n=26/68; 38.2%) included both male and female participants; however, no sex-differences were described. When examining D&I outcomes, only 7/26 (26.9%) had moderate-to-high adherence when looking at both male and female youth players. In total, 84.6% of the female-only (11/13) and 72.7% of the male-only studies (8/11) reported moderate-to-high adherence levels. These findings suggest greater attention and efforts for adherence and implementation of NMT programmes in the male youth team sport setting may need further consideration compared with the female youth sport context.

Of the preliminary evidence for Type 2 and 3 hybrid designs, the literature highlighted in the synthesis of this data that WR are effective strategies in injury prevention and showed more moderate-to-high adherence levels. Given that most studies are doing some form of WR, adding in-season personnel support does not increase the protective effect and may be less sustainable given that resources, time and support are significant barriers to the D&I of these programmes.

Additionally, greater implementation and programme buy-in were found in studies where uptake of these NMT programmes was supported across multiple stakeholders, particularly at the organisation level. 19 67 90 103 112 Catering to programme deliverers (coaches, organisations, parents) and evaluating their awareness, perception and self-efficacy may help further inform our understanding of D&I and how we can best work to promote programme uptake further.

D&I strategies and injury outcomes

The findings from this systematic review suggest that while various D&I intervention strategies are effective at reducing injuries in youth team sports, the ranges of injury rate ratios are similar across studies employing different strategies (32–88% lower injury rates across WR strategy studies and 41–77% lower injury rates across WRP strategy studies). 22 53 56 Although this was not the proposed evaluation of these studies, our findings demonstrate that the use of workshops may influence D&I success and the availability of supplementary resources alone may not be efficacious. Future evaluation of the influence of delivery strategies should be considered.

Future directions

Using facilitators to reduce barrier burden.

Regarding NMT strategy evaluation, our findings show that most of the current programmes focus on efficacy over effectiveness, particularly in the aspect of intervention flexibility; this suggests a need for the adaptation of NMT programmes to fit local contexts. NMT programme developers should consider more enjoyable and user-friendly exercises that include sport-specific activities (eg, ball work, partner drills, tags). Increasing variations also improves player buy-in and increases intrinsic motivation. At a coaching level, workshops on NMT programmes should include evidence-informed education on the injury prevention benefits and should incorporate content addressing coach self-efficacy to enhance implementation quality. 16 100 121 An ongoing pragmatic evaluation of NMT programme effectiveness is warranted as they undergo adaptation to local contexts.

Organisations have expressed limited knowledge and education for implementation as a significant barrier to successful NMT programme use. 90 99 101 105 112 115 122 Implementers should look to provide accessible resources and encourage further support from multiple stakeholders, including the governing bodies. This could lead to policy changes within the club and result in greater uptake of these programmes long-term. Collaborations among stakeholders (researchers, youth sport administrators, coaches and players) in programme development, evaluation, D&I are necessary to improve efforts for impactful practical translation of programmes.

Research recommendations

The support for NMT programmes within youth sport is extensive. 28 Although these programmes have been shown to be effective for injury prevention in many sports, 10 11 sport representation across D&I studies in our review was limited. Scaling up of NMT programmes and supporting continued research into other sports is vital for increased context-specific D&I of these programmes to reduce the overall burden of youth sport injuries.

Compliance and adherence were often used interchangeably, despite having distinct definitions. Although their mathematical calculations are similar, these two constructs are contextually different. Compliance refers to individuals conforming to prescribed recommendations in controlled intervention settings, 123 while adherence refers to the agreement of an individual’s behaviour to recommended evidence-based interventions in uncontrolled settings. 36 Standardised definitions should be considered more frequently by researchers to build on current knowledge and inform future D&I research.

Using D&I frameworks/models can improve NMT programme implementation success in a practical setting. 71 124 Application of D&I frameworks/models, including behaviour change models, 124 is limited in injury prevention and this is reflected in the current systematic review. Future studies should use D&I frameworks/models to help guide the implementation of these NMT programmes. In doing so, researchers can gain a better understanding of the contextual and behaviour change aspects related to youth sport injury prevention. 115

Limitations

Given the broad nature of our research question, specific results were required for inclusion. Despite being specific to our objectives, our limitations set for participant age range, team sport settings and English language studies only, may have resulted in missing other studies that evaluated D&I interventions and outcomes related to NMT programmes.

Due to the heterogeneous nature of studies, meta-analysis was not possible for any of our objectives. Inclusion of various study designs, although comprehensive, impeded this process and resulted in inconsistent injury and adherence definitions across our population of interest. Furthermore, the subjective nature of many qualitative studies included may have resulted in variability within the data extracted. With the varied definitions used for each specific outcome and design, we looked to consolidate the terminology used into more succinct and unified language and we encourage this to be employed by researchers.

Methodological flaws existed in the included studies that may warrant caution about the interpretation of our conclusions. For example, many of the included studies did not include power calculations or reported low power, increasing the chance of Type 2 error. Further, many studies did not consider confounding or effect modification in their analyses or failed to report the validity of measurement tools used for injury data collection. We also acknowledge that publication bias may have favoured the inclusion of studies demonstrating significant findings (eg, effectiveness, efficacy). By considering quality assessment as an objective, we aimed to account for these limitations.

There was limited evidence supporting the effect of D&I strategies on D&I-specific outcomes. There were only two high-level evidence (RCTs) studies in this review that directly discussed the matter of D&I strategies on D&I outcomes. 55 56 D&I-related outcomes were evaluated as secondary objectives in other high-level evidence studies, therefore, we could only examine the relationship between D&I strategy and outcome to assess if the strategy used resulted in moderate-to-high adherence levels, given our pre-established thresholds.

Conclusions

This systematic review demonstrates that: (1) Few D&I-related studies are based on D&I or behaviour change theories, frameworks or models; (2) few RCTs have examined the effectiveness of D&I strategies for delivering NMT programmes; (3) programme flexibility and time restrictions are the most common barriers to implementation and; (4) a combination of coach workshops and supplementary resources are currently the primary strategy facilitating NMT programme D&I; however their effectiveness is only evaluated in a few studies. This systematic review provides foundational evidence to facilitate evidence-informed knowledge translation practices in youth sport injury prevention. Transitioning to more high-quality D&I research RCTs and quasi-experimental designs that leverage current knowledge of barriers and facilitators, incorporates Type 2 or Type 3 hybrid approaches and uses behaviour change frameworks are important next steps to optimise the translation of NMT programmes into routine practice in youth team sport settings.

Ethics statements

Patient consent for publication.

Not applicable.

Ethics approval

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Supplementary materials

Supplementary data.

This web only file has been produced by the BMJ Publishing Group from an electronic file supplied by the author(s) and has not been edited for content.

• Data supplement 1
• Data supplement 2

X @carlavdb_, @amraisanen, @KatiPasanen, @Kat_Schneider7, @CarolynAEmery, @owoeye_oba

Contributors DL, CE and OBAO contributed to development of study proposal and design. DL, CvdB, AMR, IJS, KV, JK, AH, CE and OBAO conducted search, study selection and screening, data extraction and synthesis and quality assessment. DL led the writing of the manuscript and was the guarantor for the project. All authors contributed to drafting and revising the final manuscript. All authors approved the submitted version of the manuscript.

Funding This study was funded by Canadian Institutes for Health Research Foundation Grant Program (PI CAE).

Competing interests OBAO is a Deputy Editor for the British Journal of Sports Medicine. CE, KJS and KP are Associate Editors for the British Journal of Sports Medicine.

Provenance and peer review Not commissioned; externally peer reviewed.

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