PNF..

PNF Stretching..

What is PNF Stretching?
PNF also know as proprioceptive neoromuscular facilitation, is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.

What is it used for?
This method of training is used for is rehabilitation facilities, by athletes in training, and by people who simply want to work on keeping fit. These exercises also increase range of motion of a joint due to the increase in flexibility. This is done by using a combination of static passive stretching and isometric stretching. The agonist and the antagonist muscle groups of the specific area are alternately contracted and relaxed in order to achieve the benefits of this type of stretching. Flexibility is used to establish a functional range of motion before proceeding to resistive exercises. Also, PNF stretching can help prevent injury or re-injury and can provide a good warm-up for upcoming exercises.

How do carry out PNF Stretching?

• A partner moves the athletes extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
• On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
• The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.

What guidlines do you have to follow when doing PNF?

1. Leave 48 hours between PNF stretching routines. 2. Perform only one exercise per muscle group in a session. 3. For each muscle group complete 2-5 sets of the chosen exercise. 4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase. 5. PNF stretching is not recommended for anyone under the age of 18. 6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it. 7. Avoid PNF immediately before, or on the morning of competition.

Circuit Training..

Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Advantages of circuit training are:

• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of the athlete
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain the athlete's enthusiasm

Disadvantages of circuit training are:

• Many exercises require specialised equipment - e.g. gym equipment
• Ample space required to set up the circuit exercises & equipment
• In general can only be conducted where appropriate facilities/equipment are available
• Use of additional equipment requires appropriate health and safety monitoring

What We Did
The circuit that we completed was one to improve muscular endurance. All circuits can be adapted to make them more specific for the type of components of fitness you want to improve.
We had to work for 45 seconds with a 20 second rest period. Each of the 10 stations had to be completed once. Our circuit was;-1. Press-ups (Bicep, Tricep)
2. Squat Jump (All body)
3. Shoulder lift (Bicep)
4. Step up (Quadricep)
5. Sit up (Abdominal muscles)
6. Squats (Quadricep)
7. Wall bar climb (All Body)
8. Berpies (All body)
9. Bench jump (Quadricep, Calf)
10. Pull up (Bicep, Tricep)

The type of circuit we did made our heart rate respond in a very similar way to that of an inteval training session.
You can change it to a CV Endurance session, or what ever components of fitness you need to improve or that a required for your sport or position in that sport.

Plyometrics Training..

Plyometrics is a type of exercise that aims to build explosive strength. Doing these types of sessions means you will be able to run faster, jump higher and throw further. Plyometric training includes high intensity drills such as jumps hops and bounds which results in explosive bursts of power and speed. Most sports activities require the need for intense bursts of energy over successive durations of time. It's no surprise then that athletes train with plyometrics style exercises fine tuned to build explosive energy doing the movements they need most. Plyometric training has been shown to be one of the most effective methods for rapidly improving explosive power. The thing that makes this type of training so effective is that it is stretching muscles at the same time as to which they are contracting, this means that muscles will become much more powerful
Nearly all types of athletes and games players really benefit for plyometric training.

A Typical Plyometrics Training Session

The plyometrics training session that we did was a typical session and consisted of a circuit of;- Hops, Jumps, Press ups and hurdling. We had to work at each of these stations for 1 minute 30 seconds. We also had a good enough recovery between each one because we didn't want to become fatigued so we could work with a full level of energy each time. When doing this session you should not feel too tired but you will notice how hard you have worked your muscles about 2 days later when you begin to feel the delayed onset of muscle soreness, also known as DOMS.
Conclusion
We can see from doing this training session that the stronger and more powerful your muscles are, the easier you will find this session. This session is also very effective and can have a great impact if incorporated into a training programme even once a week.

Advantages & Disadvantages

The adavantages of plyometric training..
1. It is a very effective way to improve your explosive strength.
2. Lots of different sports people can benefit from it.

The disadvantages of plyometric training..
1. You need some special equipment to do it properly.
2. You need to someone to supervise or teach you how to do it properly so it doesn't cause an injury.
3. You can't do plyometric sessions too close together.

This is a video of a world class athlete, Linford Christie, doing an advanced plymetric training session.