Republic of the Philippines

DAVAO ORIENTAL STATE COLLEGE OF SCIENCE AND TECHNOLOGY

Martinez Drive, Guang-guang, Dahican, 8200 City of Mati, Davao Oriental Philippines
Tel/Fax (+632) 3883-195http://www.doscst.edu.ph

INSTITUTE OF EDUCATION AND TEACHERS TRAINING

BACHELOR OF TECHNOLOGY AND LIVELIHOOD EDUCATION MAJOR IN INDUSTRIAL ARTS
(BTLE-IA)

SPEAR 2

HANAH MARIE BANUELOS

BTLE-IA-IB
Student

MS. TONETTE JEAN T. LATRAS

Instructor

2nd Semester
March 19, 2020
WHAT IS PLYOMETRIC EXERCISE?

A plyometric exercise is quick, powerful movement that starts with an eccentric (muscle-
lengthening) action and is immediately followed by a concentric (muscle-shortening)
action.

Performing plyometric exercises increases muscular power, which translates to higher

jumps and faster sprint times. Combining plyometric exercises with resistance training is
a way to maximize power and performance, but as a general rule, if you lift legs heavy
one day, then skip the lower-body plyometric training and vice versa for upper-body
lifting and plyometric.

Increase your power, strength, and personal records in the gym with these heart-
pumping plyometric exercises.

EXAMPLES OF PLYOMETRICS EXERCISES:

1. PLYO PUSH-UP
Perform a standard pushup, but explode from the bottom position until your hands
completely leave the ground. Attempt to get maximum height off the ground. Cushion
your landing and repeat for 15 seconds straight. That’s one set.

Note: Don’t clap the hands during each rep. It’s a common practice, but if you’re not
quick enough, you may risk an injury to your wrists or fingers.

2. BOX JUMPS

Use a box that is around knee height or higher—a box high enough to make you tuck
your knees for your landing. Land softly on the box. Squat to a depth of approximately
parallel in order to “load” for the movement, then explode onto the box. Be sure to STEP
off the box, not jump down. 
3. BOUNDING

To help with dynamic coordination, bounding can’t be beat. Start jogging. Push off your
left foot as it lands; during push off, bring your right knee to 90 degrees so your right
thigh is parallel to the ground. As you’re in the air, reach forward with both arms. Repeat
by pushing off your right foot. The goal is to cover as much distance as possible per
stride.

4. 2-LEG BOUND
 Start in a squat position, and using your arms to propel yourself, jump as far
forward and high as possible. Cushion your landing (land back in the squat position),
and immediately take off into your next jump. Repeat for 10 jumps. Try to get through
them in the shortest period of time.

5. Single-leg bounding

Raise one leg off the ground and jump forward with the other leg. Maintain
a running action so your arms should be pumping. Don’t try to drag a heavy leg in
midair, but rather emphasize picking up the knee.
Set up a low platform no more than 6″ high (the top of a step works great).  Assume
a pushup start position, with one hand on flat ground, and one hand on the platform. Do
a pushup, and on your press, explode over to the opposite side, so your opposite hand
is on the box, and the other on flat ground. Continuously travel back and forth, only until
your reps slow down.  
WHAT IS FLEXIBILTY EXERCISES AND TYPES OF FLEXIBILITY TRAINING

Flexibility training is perhaps the most undervalued component of conditioning. While

recent and ongoing debate questions its role in injury prevention, athletes can still gain
much from a stretching regime.

From a volleyball spike to a rugby drop kick, flexibility of the body’s muscles and joints
play an integral part in many athletic movements.

In general terms, flexibility has been defined as the range of motion about a joint and
its surrounding muscles during a passive movement. Passive in this context simple
means no active muscle involvement is required to hold the stretch. Instead gravity or a
partner provides the force for the stretch.

The Benefits of Flexibility Training

By increasing this joint range of motion, performance may be enhanced and the risk of
injury reduced. The rationale for this is that a limb can move further before an injury
occurs.

Tight neck muscles for example, may restrict how far you can turn your head. If, during
a tackle, your head is forced beyond this range of movement it places strain on the neck
muscles and tendons.

Ironically, static stretching just prior an event may actually be detrimental to

performance and offer no protection from injury. The emphasis is on “may” however, as
a closer examination of the scientific literature shows that effects are often minimal and
by no means conclusive.

Muscle tightness, which has been associated with an increased risk of muscle tears,
can be reduced before training or competing with dynamic stretching. For this reason
many coaches now favor dynamic stretches over static stretches as part of the warm
up.
Competitive sport can have quite an unbalancing effect on the body. Take racket sports
for example. The same arm is used to hit thousands of shots over and over again. One
side of the body is placed under different types and levels of stress compared to the
other. The same is true for sports like soccer and Australian Rules football where one
kicking foot usually predominates. A flexibility training program can help to correct these
disparities preventing chronic, over-use injury.

Of course, a more flexible athlete is a more mobile athlete. It allows enhanced

movement around the court or field with greater ease and dexterity. Some other benefits
may include an increase in body awareness and a promotion of relaxation in the muscle
groups stretched – both of which may have positive implications for skill acquisition and
performance.
TYPES OF FLEXIBILITY

1. Dynamic flexibility — Dynamic stretches are active movements where joints and
muscles go through a full range of motion. They can be used to help warm up your body
before exercising.

Dynamic stretches can be functional and mimic the movement of the activity or sport
you’re about to perform. For example, a swimmer may circle their arms before getting
into the water.

Dynamic stretches can also be a series of movements to get the body moving before
any type of exercise. Some examples include trunk twists, walking lunges, or leg swings
against a wall

When to use dynamic stretching

Dynamic stretching can be used before the start of any exercise routine. It may help
warm up your body or get your muscles moving and ready to work. Some examples that
may benefit from dynamic stretches include:

 Before sports or athletics. Studies Trusted Source show that dynamic

stretches may be beneficial for athletes who will be running or jumping, including
basketball players, soccer players, and sprinters.

 Before weightlifting. According to research Trusted Source, dynamic stretching

may help with leg extension power and improve performance, compared to static
stretching or no stretching.

 Before cardiovascular exercise. Whether you’ll be running, in boot camp, or

swimming, dynamic exercises can get your muscles warmed up and ready,
which may improve performance and reduce risk for injury.
EXAMPLES:

1. Lunge with a twist

As the name implies, this is a combination of two different moves: a forward lunge and a
horizontal twist. The forward lunge helps stretch the hip flexors and activates the legs,
glutes, and hips, while the twist stretches out the upper and middle back and activates
core rotation.

As you do the lunge, step forward, then drop your hips. Don’t lunge so far forward that
your front knee extends beyond your toes. After you’ve lunged, slowly twist toward the
side of your front leg for a more intense hip flexor stretch.

2. Knee to chest

This exercise mimics the top of a running stride as you bring your knee toward your
chest before lowering the foot toward the ground. You can alternate each leg while
stationary or do it while walking forward.
Focus on bringing the knee cap into your chest by hugging your shin while stepping
onto your toes with your opposite foot, which will give you more leverage.

3. High kicks

High kicks help warm up the hamstrings and improve range of motion. You can do
them, alternating, as you walk. I prefer to do them stationary while focusing on one side
at a time.
If starting with your right leg, extend your left arm straight out. Kick your leg up while
keeping your leg and hand straight so that your toes hit your palm. Try to progressively
kick higher, but complete this exercise while staying under control.

4. Hip stretch with a twist

This is an exceptional stretch, especially for working professionals who sit a lot during
the day. It helps open up the hips and groin while stretching the core, upper, and middle
back.
Start in the pushup position and bring your right foot up to your right hand while keeping
your hips down and lower back flat. Lift your left hand, twist to your left while extending
your arm and reaching toward the sky.

Come back to the starting pushup position and repeat on the other side. A substitution
for this exercise would be a side lunge to help work on your lateral movement.

5. T pushups

A T pushup is a great exercise to help warm up your upper body, especially the
shoulders, while also activating your entire core. Start out in the pushup position, then
lower yourself down toward the ground.
As you push back up, extend your right arm toward the sky while keeping your left arm
stable and your hips from moving down or up. Bring your arm back to the starting
position, do another pushup, and then repeat with the left arm.
2. Static Active flexibility — this refers to the ability to stretch an antagonist muscle
using only the tension in the agonist muscle. An example is holding one leg out in front
of you as high as possible. The hamstring (antagonist) is being stretched while the
quadriceps and hip flexors (agonists) are holding the leg up.

More closely related to sports specific and is difficult to develop also it requires muscle
strength

- Static Passive flexibility — the ability to hold a stretch using body weight or some
other external force. Using the example above, holding your leg out in front of you and
resting it on a chair. The quadriceps are not required to hold the extended position.

It is easier to perform and is beneficial for cooling down.

*Static stretching is safer and doesn’t require the use of equipment and the movements
are smooth and are performed slowly.
EXAMPLES:

PLANK
 Get on all fours with your feet together, your body straight from head to heels, and your
hands in line with (but slightly wider than) your shoulders.
 Clench your glutes, draw your shoulders down, and brace your core to lock your body
into position.
 Hold until fatigued. (Can also be performed on forearms and on each side.)

LOW SQUAT


Stand tall
with your
feet hip-
to

shoulder-width apart and your hands by your sides, toes pointed forward.
 Keeping your back flat and core braced, push your hips back, bend your knees, extend
your arms forward, and lower your body as far as possible.
 Hold for time.
 SPLIT SQUAT

 If you have weak glutes and quads, then you are running a high risk of runner knee and
a plethora of other overuse injuries - Split squats will help offset that risk.
 Take an athletic stance with back straight and core engaged, then step into a lunge
position.
 Make the pose more challenging by sinking down until your front knee is bent to a 90
degrees and your back knee nearly touches the floor.
 WALL SIT

 Stand with your back against a wall, your feet hip-width apart and your hands by your
sides.
 Slide down the wall until your hips and knees are 90 degrees, with your shoulders and
butt touching the wall.
 Hold until fatigued.
 CALF RAISE HOLD


Start by using with both legs, raise your heels and lift your body off the ground. 
 Once you get as high as you can go, hold this position for 1 minute, then slowly come
back down.
 As your body gets comfortable with this new stress, you can add another 30 seconds at
a time you until you reach 5 minutes.

Which type of flexibility training is best?

It depends on the sport and the athlete’s outcomes – something which will be examined
more closely in the articles below. As a general rule, dynamic stretches are used as
part of a warm up and static stretches or PNF flexibility training is used for increasing
range of motion.