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.