How can you reduce risks in functional training and plyometrics?

1 Warm up properly

Before you start any functional or plyometric exercise, you need to warm up your muscles, joints, and nervous system. A good warm up should include some dynamic stretches, mobility drills, activation exercises, and low-intensity movements. This will prepare your body for the demands of the training, increase your blood flow and oxygen delivery, and reduce the risk of strains and sprains.

2 Choose the right exercises

Not all functional and plyometric exercises are suitable for everyone. Depending on your fitness level, goals, and limitations, you need to choose the exercises that match your needs and abilities. For example, if you have knee problems, you may want to avoid high-impact jumps and opt for low-impact alternatives. If you are new to functional training, you may want to start with simpler movements and progress gradually. Always consult a qualified trainer or coach if you are unsure about the best exercises for you.

3 Use proper form and technique

One of the most common causes of injuries and inefficiencies in functional and plyometric training is poor form and technique. If you perform the exercises incorrectly, you may put unnecessary stress on your joints, muscles, and tendons, and compromise your results. To avoid this, you need to learn the correct form and technique for each exercise, and practice them regularly. Pay attention to your posture, alignment, breathing, and tempo, and avoid any compensations or imbalances. If possible, get feedback from a trainer or a partner, or use a mirror or a video to check your form.

4 Monitor your intensity and volume

Another key factor to consider in functional and plyometric training is the intensity and volume of your workouts. If you train too hard or too often, you may overtax your body and impair your recovery. This can lead to fatigue, soreness, inflammation, and injury. To prevent this, you need to monitor your intensity and volume, and adjust them according to your goals, progress, and recovery. Use tools such as rate of perceived exertion (RPE), heart rate, or power output to measure your intensity, and keep track of your sets, reps, and rest periods to control your volume. Also, make sure you have enough rest days and recovery strategies between your workouts.

5 Incorporate variety and balance

Finally, to reduce the risks of functional and plyometric training, you need to incorporate variety and balance in your program. Doing the same exercises over and over can lead to boredom, plateaus, and overuse injuries. To avoid this, you need to change your exercises, intensity, volume, or frequency every few weeks or months, depending on your goals and adaptation. This will keep your body challenged, stimulated, and adaptable. Moreover, you need to balance your functional and plyometric training with other types of training, such as strength, endurance, flexibility, or stability. This will ensure that you develop all aspects of your fitness, and prevent any weaknesses or imbalances.

Functional and plyometric training can be fun and rewarding, but they also require caution and care. By following these tips, you can reduce the risks of these types of training, and enjoy the benefits of improved fitness and performance.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?