Flexibility, Calisthenics Plyometrics | Free online course | Alison

Health and Fitness - Flexibility, Calisthenics and Plyometrics - Revised

Learn how flexibility, calisthenic and plyometric exercises are used to develop muscle strength, power, endurance and flexibility.

Free Course
In this free online course, you will learn how stretching, calisthenic and plyometric exercises will greatly improve your physical fitness, as well as how to perform a range of conditioning exercises safely. It also provides a range of workout routines for you to practice. Increasing obesity and sedentary lifestyles are of major concern to many people, so start the course today and start exercising to improve your health and well-being.





View course modules


Flexibility is the ability of a limb to move freely about a joint, through a full range of motion. You will learn how muscle flexibility, stretching and conditioning is important for fitness and how it improves muscle strength, agility, the performance of joints, blood flow and how it reduces injuries. You will examine the four main types of flexibility exercises: dynamic, static, ballistic and proprioceptive neuromuscular facilitation (PNF). Full body stretching exercises are covered in detail, including targeted muscle groups and illustrations as a guide.

Calisthenics is a form of exercise in which no other equipment is needed but the body. In this course you will learn how calisthenic exercises are used to develop muscle flexibility, strength, endurance and power. You will learn how to perform a range of calisthenic exercises for the upper and lower body, including: incline pull-ups, vee-ups, flutter kicks and knee-benders. By following the guides, maximum results can be achieved safely and injury can be avoided. This course includes graphical illustrations, demonstrating how techniques are performed.

Plyometric exercises train the muscles to reach their maximal strength, in the shortest time possible. They involve 'explosive' activities that convert muscle strength into power, enhancing the speed and distance of objects. Plyometric movements include jumping, catching and throwing. In this course you will learn how to perform plyometric movements safely, by making use of muscle elasticity and neuromuscular reflexes. A range of low, medium and high intensity plyometric exercises are presented, that will help to develop speed and power across a range of areas, including the legs and abdominals. Start this course today and gain the knowledge and skills to greatly improve your physical fitness and well-being.

Start Course Now

Learning Outcomes

Having completed this course you will be able to:

  • Describe how flexibility impacts strength and performance
  • Outline various forms of flexibility and flexibility training methods
  • Summarize various stretching techniques that contribute to flexibility
  • Outline the benefits Calisthenic exercise has for muscle flexibility, strength, endurance and power
  • Summarize the importance of proper technique, when performing calisthenic exercises
  • Demonstrate a range of full-body calisthenic exercises
  • Provide an accurate definition of what is meant by plyometric exercise
  • List the safety precautions that should be taken prior to engaging in plyometric exercise
  • Explain the three phases of a plyometric movement
  • Describe the correct surface, footwear and equipment that should be used when performing plyometric exercise


All Alison courses are free to enrol, study and complete. To successfully complete this Certificate course and become an Alison Graduate, you need to achieve 80% or higher in each course assessment. Once you have completed this Certificate course, you have the option to acquire an official Certificate, which is a great way to share your achievement with the world. Your Alison Certificate is:

Ideal for sharing with potential employers - include it in your CV, professional social media profiles and job applications
An indication of your commitment to continuously learn, upskill and achieve high results
An incentive for you to continue empowering yourself through lifelong learning

Alison offers 3 types of Certificates for completed Certificate courses:

Digital Certificate - a downloadable Certificate in PDF format, immediately available to you when you complete your purchase
Certificate - a physical version of your officially branded and security-marked Certificate, posted to you with FREE shipping
Framed Certificate - a physical version of your officially branded and security-marked Certificate in a stylish frame, posted to you with FREE shipping

All Certificates are available to purchase through the Alison Shop. For more information on purchasing Alison Certificates, please visit our FAQs. If you decide not to purchase your Alison Certificate, you can still demonstrate your achievement by sharing your Learner Record or Learner Achievement Verification, both of which are accessible from your Dashboard. For more details on our Certificate pricing, please visit our Pricing Page.



    You have received a new notification

    Click here to view them all