Question

What precautions should be taken to reduce the risk of injury when doing plyometric training?

Name three different stretching methods and give its application technique.

Answer 1

Precautions include the following :

* Warm up thoroughly before starting plyometrics training.

* start slowly with small jumps and gradually build up.

* Land softly to absorb shock.

* allows plenty of rest between plyometric workouts.

* Stops exercise if you feel any pain in the joints or dizziness.

* Use footwear with plenty of cushioning.

* Perform plyometrics on soft or cushioned surfaces only. Grass is one of the best surface.

* Proper techniques of exercise is very important.

- Three stretching exercises :

1. Standing Hamstring Stretch :

* stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.

* Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.

* Wrap your arms around backs of your legs and hold anywhere from 45 seconds to 2 mind.

* Bend your knees and roll up when you're done.

2. Figure for stretch.

* lie on your back with your feet flat on the floor.

* cross your left foot over the right quad.

* lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.

* When you feel a comfortable stretch, hold there. Hold there for 30 seconds to 2 minutes.

* Switch sides and repeat.

3. Frog stretch :

* Starts on all fours.

* Slides your knee wider than the shoulder-width apart.

* turn your toes out and rest the inner edges of your feet flat on the floor.

* shift your hips back toward your heels.

* move from your hands to your forearms to get a deeper stretch, if possible.

* hold it for 30 seconds to 2 minutes.