And a way to avoid injuries to the elbow, that is fairly obvious, is to use thicker landing mats, and to get expert training in how to fall properly. For males, injuries to the wrist have been identified as being caused by training on the pommel, because "the wrist is exposed to repetitive forces of up to twice body weight during this activity."
Exercises using the plyometric strategy are very useful for gymnasts; plyometric exercises are the "rapid deceleration and acceleration of muscles" that in turn help create a stretch-shortening cycle," according to www.specialolympics.org.These kinds of exercises train the muscles, and train the nervous system to carry out in an effective way the stretch-shortening cycle, which can improve the performance of a gymnast. Drills using plyometrics also help the athlete develop "rhythm, speed, power and even muscular endurance," the Special Olympics site explains. All plyometric exercises must be carried out on a flat soft surface, and for example, doing the "Exploding Harvards" plyometric exercise builds stamina and muscle strength by doing 10 jumps on each leg.
Juan Carlos Santana (www.performbetter.com)(Med, CSCS) describes plyometrics as an "explosive-reactive" kind of power training, involving "powerful muscular contractions in response to a rapid stretching of he involved musculature." The plyometric muscle contractions have an extremely high degree of central nervous system involvement; an example of a plyometric exercise that Santana recommends is the jump off a 6 to 12-inch box, and then a quick jump up to a 24-inch box. The smaller box "loads the legs quick enough," Santana explains, to "create the stretch reflex needed..." For this kind of training.
Works Cited
Daly, R.M., & Bass, S.L., & Finch, C.F. (2001). Balancing the risk of injury to gymnasts: how Effective are the counter measures." British Journal of Sports Medicine. Vol. 35, 8-19.
Mayo Clinic. (2006). Core exercises strengthen abs and other core muscles. Retrieved 9 March, 2007 at http://www.mayoclinic.com/health/core-strength/sm00047.
Micheli, Lyle J. (1996). Types of Sports Injuries and How They Can Be Prevented. Retrieved March 2007 from Conference Notes / Massachusetts Department of Public Health, Bureau of Family and Community Health, Division of Prevention, Injury Prevention and Control
Program
http://www.nyssf.org.
Santana, Juan Carlos. (2006). Plyometric Training Part I: What it is and what it's not. Perform Better, retrieved 8 March 2007 at http://www.performbetter.com.
Special Olympics. (2005). Plyometrics Training. Retrieved 8 March 2007 at http://www.specialolympics.org.
Pilates Total Conditioning Program lays emphasis not only on proper exercises, but also on the proper breathing while in the process of performing any one typical body movement. In other words, the technique is very similar to the ancient Indian exercise, 'yogasana', and in the same way in which the practitioners of yoga concentrate not only on exercises and specific body movements, but also on specific deep breathing exercises
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