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FlexibilityFlexibility is the ability of a joint to move through its full range of motion.
The method of training for flexibility: STATIC STRETCHING
This is when a muscle is stretched in a steady, controlled manner and then held in a static or still
position. It is taken to the point where the muscle contracts and a slight pain is felt. At this point the
stretch is held until the muscle relaxes and the discomfort disappears. A static stretch can be a
maintenance stretch or a developmental stretch. A maintenance stretch is held until the discomfort
disappears and then the stretch is stopped. A developmental stretch is different because when the
muscle relaxes and the discomfort disappears the stretch is applied further to a second point. It is
taken to a point when the discomfort is felt again, it is held until the muscle relaxes and then applied
again. It lasts for around 30 seconds while a maintenance stretch will last for around 10 seconds.
An example of a static stretch is Biceps stretch. This stretch is for biceps as well as the muscles in the
chest and shoulders. Be aware about your flexibility level if you feel discomfort then stop right away.
If you are beginner then start with a few stretches at first and add more reps and stretches as you
build your flexibility.
Power
Power is the amount of force a muscle can exert. Muscular power is the ability to contract muscles
with speed and force in one explosive act.
Method of training for power: PLYOMETRIC TRAINING
Plyometric training exercises include quick and powerful movements in order to build muscle power.
Plyometric movements have a high impact at training your muscles to produce maximum force as
quickly as possible, although the impact should be controlled. The components of fitness that is used
for plyometric type of training is strength and stamina. Plyometrics are a highly effective form of
power training designed to improve sports performance. Used by athletes to reach peak physical
condition, plyometric exercises manipulate the elasticity and strength of muscles by increasing the
speed and force of their contractions. This gives plyometric training the ability to produce fast and
powerful movements that provide explosive power for a variety of sports. An example of plyometric
type of training is box jump.
One of the biggest benefits that the athlete can get from doing box jumps is that it helps to increase
the size and strength in legs, because box jumps primarily involve using leg muscles to perform the
exercise.
It takes a whole lot of strength to do box jumps, especially in your legs, and while athlete may not be
able to jump very high at start, athlete will slowly get better and better at it. When athlete jumping
up onto a box, especially when it is 90 cm or higher in height, he really need to engage every single
muscle in both of his legs to get up there.
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