Navy SEAL health PDF unlocks the secrets and techniques to peak bodily efficiency, drawing inspiration from the rigorous coaching regimens of elite Navy SEALs. This complete information dives deep into the demanding physicality of SEAL coaching, revealing the particular workout routines, dietary methods, and tools that energy these extraordinary people. Put together to be impressed and empowered as you uncover the trail to unparalleled health.
This detailed useful resource explores the multifaceted nature of SEAL health, protecting every thing from foundational coaching to superior methods. It meticulously analyzes the evolution of SEAL health applications over time, highlighting the important thing components that outline their success. Moreover, it supplies actionable insights into dietary tips, tools suggestions, and damage prevention methods, guaranteeing you could implement these ideas successfully.
Uncover the blueprint for attaining optimum bodily and psychological well-being, drawing knowledge from the expertise of those distinctive people.
Overview of Navy SEAL Health: Navy Seal Health Pdf
The trail to turning into a Navy SEAL is not paved with ease; it is carved via relentless bodily and psychological challenges. This demanding journey requires a degree of health that goes far past the everyday. SEAL candidates are solid within the crucible of rigorous coaching, pushing their our bodies and minds to their absolute limits. This is not nearly trying good; it is about making ready for the acute situations and unpredictable calls for of fight.The unwavering bodily prowess of a SEAL is integral to their mission success.
From swift navigation throughout treacherous terrain to enduring extended durations of exertion, their health underpins their effectiveness and adaptableness. It is the muse upon which their abilities and techniques are constructed.
Bodily Coaching Necessities
SEAL coaching encompasses a various vary of workout routines, demanding each energy and endurance. This system meticulously targets particular muscle teams, enhancing energy and agility. It’s not merely about attaining a sure degree of health; it’s about molding people into extremely adaptable and resilient warriors.
- Endurance: In depth working, swimming, and ruck marches are basic to constructing distinctive endurance. Candidates usually face grueling challenges involving long-distance runs, protecting difficult terrain, and carrying heavy masses. This preparation ensures they’ll maintain intense exercise for prolonged durations, essential in real-world situations.
- Energy and Energy: Energy coaching performs an important function in SEAL coaching, specializing in compound workout routines that interact a number of muscle teams. Workouts like pull-ups, push-ups, squats, and deadlifts are ceaselessly integrated, constructing explosive energy and practical energy. These workout routines construct the energy crucial for navigating demanding environments and performing strenuous duties.
- Swimming Proficiency: Distinctive swimming abilities are important for SEALs. They have to grasp numerous swimming types, together with treading water, and swimming for prolonged durations, in a wide range of situations. This ability is important for survival and operational effectiveness.
Coaching Strategies
The coaching strategies employed in SEAL health applications are designed to push the bounds of human capabilities. The main target isn’t just on bodily exertion, but in addition on psychological fortitude and resilience.
- Excessive-Depth Interval Coaching (HIIT): HIIT is a key part of SEAL coaching, characterised by quick bursts of intense train adopted by transient restoration durations. This methodology improves cardiovascular health and builds endurance rapidly. It prepares people for the unpredictable calls for of fight conditions.
- Calisthenics: Calisthenics, using physique weight workout routines, are essential in constructing practical energy and suppleness. They’re basic to SEAL coaching, growing adaptability and effectivity in a wide range of conditions.
- Impediment Programs: Navigating impediment programs is integral to SEAL coaching. This builds not solely bodily energy but in addition psychological resilience, instructing candidates to beat obstacles and adapt to difficult environments. These programs problem problem-solving talents and psychological toughness.
Dietary Pointers
Vitamin performs a crucial function in supporting the rigorous bodily calls for of SEAL coaching. Correct vitamin supplies the physique with the mandatory vitality and vitamins to carry out at its peak.
- Excessive-Protein Weight loss program: A high-protein eating regimen is crucial for muscle restore and development, essential for restoration after intense coaching classes. Protein is crucial for constructing and sustaining muscle mass. Examples embrace lean meats, poultry, fish, and beans.
- Balanced Macronutrients: A balanced consumption of carbohydrates, proteins, and fat is essential for sustaining vitality ranges and total well being. This balanced consumption supplies the mandatory vitality for demanding actions.
- Hydration: Sufficient hydration is paramount for optimum efficiency. Staying well-hydrated is essential for sustaining bodily and cognitive perform throughout coaching. That is notably vital throughout intense actions.
Analyzing Health Regimens
The Navy SEAL health journey is a rigorous and ever-evolving course of. From the foundational coaching to the specialised calls for of various SEAL roles, the regimens replicate a deep understanding of human physiology and the particular wants of every mission. Understanding these variations reveals the core ideas behind SEAL health and supplies perception into how these elite warriors put together for the challenges they face.SEAL health will not be static; it is a dynamic response to altering operational wants and an evolution in coaching methodologies.
This evolution will not be arbitrary; it is pushed by classes discovered, enhancements in coaching methods, and adapting to rising threats. Analyzing these adjustments supplies priceless perception into the strategic strategy to coaching and the continuous pursuit of excellence.
Comparability of Navy SEAL Health Regimens Over Time
SEAL health regimens have advanced considerably over time, reflecting changes in coaching philosophies, technological developments, and classes discovered from real-world experiences. Early regimens seemingly emphasised brute energy and endurance, specializing in foundational bodily capabilities. Trendy regimens incorporate a deeper understanding of human physiology, using scientific ideas to optimize efficiency and cut back danger of damage.
Frequent Parts in Completely different SEAL Coaching Phases
A number of key components constantly seem all through numerous SEAL coaching phases. These embrace a rigorous working program, demanding bodily exertion, high-intensity interval coaching (HIIT), and an emphasis on practical energy. The depth and complexity of those components enhance as trainees progress from primary coaching to superior specializations.
Development of Bodily Calls for
The bodily calls for enhance considerably as SEAL candidates transition from primary coaching to superior SEAL coaching. Fundamental coaching focuses on constructing a stable basis of energy, endurance, and resilience. Superior coaching then refines and elevates these abilities, incorporating specialised coaching tailor-made to particular roles, comparable to diving or air assault. The calls for aren’t nearly extra strenuous actions; in addition they incorporate psychological resilience and adaptableness to emphasize.
Energy Coaching, Endurance, and Flexibility in SEAL Health
Energy coaching varieties the bedrock of SEAL health, enabling them to execute advanced maneuvers and face up to bodily pressure. Endurance is crucial for sustained operations, demanding extended exertion in difficult situations. Flexibility is equally vital, permitting for a full vary of movement and stopping accidents. These three components are intertwined, making a synergy that fosters peak bodily efficiency.
SEAL Health Regimens for Completely different Specializations
| Specialization | Emphasis | Key Coaching Parts |
|---|---|---|
| Diving | Hydrostatic strain tolerance, underwater mobility, and endurance. | Excessive-intensity interval coaching (HIIT) in water, specialised respiration workout routines, scuba diving proficiency. |
| Air Assault | Excessive-altitude bodily efficiency, agility, and speedy motion. | Mountain coaching, high-intensity working and plyometrics, specialised rappelling methods. |
| Particular Operations Missions | Versatile bodily efficiency, adaptable to various situations. | In depth cross-training, superior combative methods, and tactical workout routines. |
This desk demonstrates the tailor-made strategy to health coaching for particular SEAL specializations. The varied calls for of various missions require distinct coaching methodologies, guaranteeing SEALs possess the particular abilities and capabilities wanted for his or her assigned roles.
Health Assets and Guides
Unlocking the secrets and techniques to SEAL health is not about magic; it is about strategic planning and constant effort. This part dives into the available instruments and methods that may show you how to in your journey. From confirmed coaching strategies to insightful sources, we’ll equip you with the information to construct a personalised program.This part particulars very important sources, structured applications, and instance routines to gasoline your health journey.
We’ll discover tips on how to tailor these components to varied expertise ranges and particular objectives inside the SEAL program. The secret is to grasp the instruments and adapt them to your distinctive state of affairs.
Out there Assets for SEAL Health Coaching
This part Artikels priceless sources to boost your understanding of Navy SEAL health. Accessing these sources can tremendously profit your coaching routine.
- Books: Quite a few books element numerous elements of SEAL coaching, together with bodily conditioning, vitamin, and psychological resilience. Search for titles centered on army health, survival, and resilience for priceless insights. Examples embrace “The Navy SEAL Health Program” and “Excessive Possession.” These sources supply detailed methods and methodologies.
- Articles and Magazines: On-line publications and magazines usually function articles on SEAL health methods and methods. Search for credible sources specializing in army health and coaching to make sure accuracy.
- Web sites: Quite a few web sites present priceless data on SEAL coaching, exercises, and vitamin. Search out respected sources with credible data and verifiable information.
Structured Navy SEAL Health Program
A structured program is crucial for constant progress and maximizing outcomes. This system must be tailor-made to your present health degree and expertise.
- Newbie Degree: Deal with constructing a stable basis. Embrace workout routines like body weight routines, mild cardio, and primary energy coaching. Regularly enhance depth and period over time.
- Intermediate Degree: Incorporate extra advanced workout routines, larger depth exercises, and superior cardio methods. Regularly enhance the burden, reps, and units.
- Superior Degree: Implement high-intensity interval coaching (HIIT) and plyometrics. Deal with enhancing efficiency and pushing bodily limits. This stage usually contains specialised SEAL coaching protocols and methods.
Instance Exercise Routines
Tailor-made exercise routines can considerably enhance your efficiency. The precise workout routines and depth ought to align along with your health degree and objectives.
- Endurance Focus: Embrace long-distance working, swimming, and biking. Regularly enhance period and depth for improved cardiovascular well being.
- Energy Focus: Incorporate compound workout routines like squats, deadlifts, bench presses, and overhead presses. Enhance weight and reps to problem muscle groups progressively.
- Explosive Energy Focus: Embrace plyometric workout routines like field jumps, bounce squats, and depth jumps to boost explosive energy. These workout routines require correct approach and development.
Train Sorts and Advantages, Navy seal health pdf
This desk presents numerous workout routines with detailed explanations and advantages:
| Train Sort | Description | Advantages |
|---|---|---|
| Push-ups | A basic body weight train focusing on chest, shoulders, and triceps. | Strengthens higher physique, improves core stability, and enhances endurance. |
| Pull-ups | A difficult body weight train focusing on again, biceps, and forearms. | Builds vital again energy, improves grip energy, and enhances higher physique energy. |
| Squats | A compound train focusing on legs, glutes, and core. | Strengthens decrease physique, improves steadiness, and enhances total energy. |
Coaching Methods: HIIT and Plyometrics
These methods are essential for enhancing efficiency and pushing bodily limits.
- HIIT (Excessive-Depth Interval Coaching): Alternating high-intensity bursts with quick restoration durations. It is extremely efficient for burning energy, enhancing cardiovascular well being, and constructing endurance.
- Plyometrics: Workouts that contain explosive actions to boost energy and explosiveness. Examples embrace field jumps and depth jumps. Correct approach is essential for stopping accidents.
Vitamin and Weight loss program
Fueling your physique for peak efficiency is paramount in Navy SEAL coaching. Correct vitamin is not nearly consuming extra; it is about strategically selecting meals that help muscle development, restoration, and total well-being. Understanding the nuances of macronutrients, hydration, and micronutrients is essential to maximizing your potential. This part delves into the essential function of vitamin in SEAL coaching and operations, offering sensible tips and insights.The dietary methods employed by Navy SEALs are extremely particular, designed to optimize each coaching efficiency and speedy restoration.
The calls for of SEAL coaching are excessive, requiring a exact strategy to nutrient consumption that goes past common health tips. This strategy balances the necessity for vitality, restore, and replenishment, offering a robust basis for achievement.
Significance of Vitamin in SEAL Coaching
Vitamin is the bedrock of SEAL health. It fuels intense bodily exertion, helps muscle restore, and bolsters the immune system. Sufficient vitamin permits trainees to push their bodily limits, get better rapidly from demanding exercises, and keep peak efficiency all through the rigorous coaching routine. Correct vitamin instantly influences each bodily and psychological resilience.
Dietary Pointers for Optimum Efficiency and Restoration
A balanced strategy to vitamin is crucial. Deal with a eating regimen wealthy in lean protein, advanced carbohydrates, and wholesome fat. Protein is crucial for muscle restore and development, carbohydrates present sustained vitality, and wholesome fat contribute to total well being and hormone manufacturing. A balanced consumption of all three macronutrients is crucial for sustained efficiency and restoration.
Pattern Meal Plan for a Navy SEAL Trainee
This meal plan supplies a framework for a Navy SEAL trainee. Modify parts primarily based on particular person wants and exercise ranges.
- Breakfast (Excessive Protein, Reasonable Carbs): Oatmeal with protein powder, berries, and nuts. (Instance: 30g protein, 50g carbs, 15g fats)
- Lunch (Balanced Macronutrients): Grilled hen breast with brown rice and steamed greens. (Instance: 40g protein, 60g carbs, 20g fats)
- Dinner (Excessive Protein, Advanced Carbs): Baked salmon with candy potato and inexperienced beans. (Instance: 45g protein, 75g carbs, 15g fats)
- Snacks (Protein and Carbohydrates): Greek yogurt with fruit, protein bar, or path combine.
Completely different Dietary Approaches in SEAL Coaching
Numerous dietary approaches are utilized, however the frequent thread is a concentrate on high-protein consumption to help muscle restoration and restore. The specifics may fluctuate primarily based on the person trainee’s wants and preferences, with changes made all through the coaching course of.
Position of Hydration in Bodily Efficiency and Restoration
Hydration is essential for optimum efficiency and restoration. Water is crucial for transporting vitamins, regulating physique temperature, and supporting numerous bodily features. Sustaining satisfactory hydration is important for sustaining efficiency all through the demanding coaching classes. Dehydration can considerably impair efficiency and enhance the chance of damage.
Significance of Micronutrients and Dietary supplements in SEAL Health
Micronutrients, comparable to nutritional vitamins and minerals, play very important supporting roles in total well being and health. Dietary supplements could be thought of in particular circumstances to deal with potential deficiencies. It is essential to seek the advice of with a healthcare skilled earlier than incorporating dietary supplements into your eating regimen. Dietary supplements ought to complement, not exchange, a wholesome, balanced eating regimen.
Bodily Coaching Strategies
Changing into a Navy SEAL is not nearly brute energy; it is about mastering a complete strategy to bodily coaching. This includes extra than simply lifting weights; it is about cultivating psychological resilience, pushing bodily limits, and growing a deep understanding of your physique’s response to emphasize. The coaching is rigorous, demanding, and designed to forge people into extremely succesful and adaptable operators.The SEAL program emphasizes a holistic strategy, recognizing that bodily prowess is inextricably linked to psychological fortitude and strategic considering.
This rigorous routine focuses on growing a selected set of abilities, not simply energy or endurance. The coaching is tailor-made to arrange people for the distinctive challenges they will face in demanding operational environments.
Particular Workouts and Methods
The SEAL coaching routine makes use of a wide selection of workout routines, meticulously designed to develop energy, endurance, and resilience. This contains a wide range of compound workout routines to construct practical energy, enhancing efficiency throughout a number of bodily domains.
- Calisthenics: These basic workout routines are the cornerstone of SEAL health. Pull-ups, dips, push-ups, and squats are carried out with impeccable kind to maximise muscle activation and forestall damage. Variations of those workout routines, like incline push-ups or ring dips, are used to focus on particular muscle teams and enhance total energy.
- Excessive-Depth Interval Coaching (HIIT): The sort of coaching alternates between intense bursts of exercise and transient restoration durations. It is a extremely efficient methodology for enhancing cardiovascular health, constructing endurance, and burning energy. Particular HIIT exercises are tailor-made to the person’s health degree and progress.
- Swimming: Swimming is a crucial part of SEAL coaching, fostering cardiovascular endurance and energy in a singular method. SEALs interact in numerous swimming drills, emphasizing approach and endurance in several water situations.
- Working and Cross-Coaching: Lengthy-distance working, mixed with numerous cross-training workout routines, is used to develop cardiovascular endurance and total bodily health. This contains components like working via difficult terrains, carrying weights, and performing timed challenges to boost total efficiency.
Rationale Behind Coaching Strategies
The rationale behind the rigorous SEAL coaching strategies is rooted in the necessity to develop a whole particular person, able to performing advanced duties below immense strain. The coaching is designed to foster psychological and bodily resilience, making ready people for the unpredictable calls for of operational settings.
- Practical Energy: SEAL coaching emphasizes practical energy, the flexibility to carry out duties successfully and effectively in numerous situations. That is crucial for finishing missions and overcoming obstacles.
- Psychological Fortitude: Psychological toughness is paramount. The coaching intentionally incorporates components that problem psychological limits to arrange people for tense conditions. Overcoming psychological obstacles is essential for efficient efficiency within the discipline.
- Adaptability: The unpredictable nature of missions requires adaptability. SEAL coaching focuses on flexibility and the flexibility to regulate to altering circumstances. That is executed by using workout routines that require speedy transitions and dynamic actions.
Significance of Correct Kind and Approach
Correct kind and approach are important to stop accidents and maximize the effectiveness of workout routines. This strategy additionally helps forestall accidents and guarantee constant progress. The main target is on precision and effectivity.
- Damage Prevention: Sustaining correct kind minimizes the chance of accidents throughout coaching, essential for sustained efficiency.
- Effectivity: Right kind ensures that every train targets the meant muscle groups, maximizing energy positive aspects and minimizing wasted vitality.
- Consistency: Constant approach results in higher outcomes over time. This builds confidence and fosters self-discipline.
Examples of Drills and Workouts
SEAL coaching incorporates numerous drills to enhance cardiovascular endurance and energy. These drills are designed to be difficult and demanding, pushing the bounds of bodily and psychological endurance.
- Working with weighted vests: This train builds each cardiovascular endurance and energy.
- Impediment programs: This improves agility, energy, and endurance.
- Swimming with gear: This develops energy, endurance, and familiarity with tools.
Psychological Fortitude and Resilience
Psychological fortitude and resilience are essential elements of SEAL coaching. SEALs should be capable of persevere via troublesome conditions and make sound choices below strain.
- Stress Administration: Coaching contains methods for managing stress and sustaining focus.
- Downside Fixing: SEAL coaching emphasizes problem-solving abilities below strain.
- Choice Making: Coaching hones the flexibility to make fast, efficient choices in high-pressure conditions.
Tools and Gear
Unleashing the inside SEAL requires extra than simply uncooked willpower; it calls for the proper instruments. From the refined nuances of a well-chosen weightlifting belt to the strategic deployment of a specialised hydration pack, the tools you choose and keep turns into an extension of your self in coaching. Mastering the instruments of the commerce is simply as vital as mastering the methods.Correct tools choice and upkeep are paramount for each efficiency and security in SEAL health.
A worn-out rope can result in damage, whereas an improperly fitted hydration pack can hinder efficiency. This part dives deep into the world of SEAL-approved gear, guaranteeing you perceive the “why” behind every bit.
Frequent Tools
The arsenal of kit for Navy SEAL health coaching is intensive and various. This encompasses every thing from basic weights to specialised gear designed for demanding situations. This selection ensures that each side of bodily preparedness is addressed.
- Weightlifting Tools: Dumbbells, barbells, kettlebells, resistance bands, and weightlifting plates are basic for energy coaching. Every gives distinctive benefits when it comes to focused muscle teams and coaching types.
- Cardiovascular Tools: Ropes, battle ropes, treadmills, rowing machines, and stationary bikes are important for constructing endurance. Correct use of those instruments, particularly the dynamic ones like battle ropes, enhances each cardio and anaerobic capability.
- Body weight Coaching Tools: Pull-up bars, dip stations, and resistance bands present a flexible and moveable strategy to coaching, maximizing muscle engagement and energy without having heavy tools.
- Outside Coaching Tools: Climbing boots, backpacks, and specialised trainers are essential for incorporating components of terrain and endurance coaching. These are essential for constructing resilience.
- Hydration and Vitamin Gear: Hydration packs, water bottles, and meal prepping containers are indispensable for guaranteeing optimum efficiency throughout prolonged coaching classes.
- Protecting Gear: Correct footwear, knee pads, and wrist wraps, although not used continuously, defend in opposition to damage. Defending your self in opposition to damage is a precedence in any health program.
Tools Objective and Advantages
Each bit of kit performs a selected function in growing SEAL health. Weightlifting tools focuses on energy and energy growth. Cardiovascular tools builds endurance and stamina. Body weight coaching emphasizes practical health and suppleness. Outside coaching gears construct resilience in numerous situations.
Hydration and vitamin gear keep peak efficiency throughout prolonged classes. Protecting gear prevents accidents and helps optimum coaching.
Tools Upkeep and Security
Correct upkeep and adherence to security protocols are paramount in stopping accidents and guaranteeing tools longevity. Common inspections of kit, together with weights, ropes, and even hydration packs, are important. Understanding tips on how to correctly modify and safe tools is equally vital. Correct upkeep not solely extends the lifetime of your tools but in addition ensures secure use.
Significance of Gear Choice and Customization
Choosing the proper gear for a selected coaching atmosphere is crucial. Mountain coaching requires totally different tools than indoor energy coaching. Customization of drugs primarily based on the particular coaching wants and atmosphere is essential. Adapting your gear is a key a part of maximizing coaching outcomes.
Tools Comparability
| Tools Sort | Execs | Cons |
|---|---|---|
| Dumbbells | Versatile, reasonably priced, space-saving | May be much less efficient for heavy lifting |
| Barbells | Permits heavier weights, good for compound lifts | Requires extra space, dearer |
| Resistance Bands | Moveable, cheap, low-impact | Restricted resistance choices |
| Battle Ropes | Wonderful for full-body exercises, high-intensity coaching | May be demanding on the physique |
Damage Prevention and Restoration
Staying wholesome is paramount in SEAL coaching. Avoiding accidents is not nearly avoiding ache; it is about sustaining peak efficiency and maximizing coaching effectiveness. Proactive methods for damage prevention and swift, efficient restoration are crucial parts of a SEAL’s toolbox. Correct methods and a deep understanding of the physique are important.Damage prevention and restoration aren’t passive; they’re lively, ongoing processes.
SEALs want to grasp their our bodies, know their limits, and pay attention to the dangers related to their coaching routine. This information permits them to mitigate potential hurt and swiftly handle any points that come up.
Frequent Accidents in SEAL Coaching
SEAL coaching usually pushes the physique to its bodily limits, rising the chance of particular accidents. Overuse accidents, comparable to tendonitis and stress fractures, are frequent as a result of excessive quantity of repetitive actions and high-intensity workout routines. Muscle strains and tears are one other prevalent subject, notably in demanding workout routines like working, swimming, and fight actions. Correct warm-up, cool-down, and progressive overload are essential in mitigating this danger.
Strategies for Damage Prevention
Stopping accidents requires a multi-faceted strategy. Constant warm-up routines are important to arrange muscle groups and connective tissues for the trials of coaching. Right kind and approach in workout routines are paramount, stopping pointless stress on joints and muscle groups. Progressive overload, step by step rising coaching depth and quantity, is important to keep away from sudden, vital pressure on the physique. Lastly, satisfactory relaxation and restoration are crucial to permit the physique to restore and rebuild.
Paying shut consideration to any early warning indicators, comparable to ache or discomfort, is equally vital. Addressing them promptly can forestall minor points from escalating into extra severe issues.
Efficient Restoration Methods for SEALs
Correct restoration is as essential as coaching itself. Lively restoration, comparable to mild cardio or stretching, promotes blood circulate and reduces muscle soreness. Sufficient sleep, usually eight hours or extra, permits for mobile restore and tissue regeneration. Vitamin performs an important function in supporting restoration, with a balanced eating regimen wealthy in protein, carbohydrates, and important vitamins. Hydration can be paramount, as correct fluid consumption aids in muscle perform and restoration.
Damage-Particular Rehabilitation Applications
Rehabilitation applications are tailor-made to particular accidents. As an illustration, a muscle pressure may contain a mixture of relaxation, ice, compression, and elevation (RICE). Bodily remedy workout routines, guided by professionals, are important to revive energy and vary of movement. For stress fractures, a gradual return to exercise below supervision is important. This may contain particular workout routines and a modified coaching schedule.
Recommendation on Damage Administration and Prevention Methods
Common self-assessment of bodily situation is essential. Listening to your physique and recognizing early indicators of ache or discomfort is paramount. In search of skilled medical recommendation on the first signal of a possible drawback is sensible. Consulting with bodily therapists and medical professionals can assist develop customized damage prevention and restoration methods.
Damage Sort Abstract Desk
| Damage Sort | Causes | Prevention Strategies |
|---|---|---|
| Muscle strains/tears | Overexertion, improper kind, insufficient warm-up | Correct warm-up, progressive overload, sustaining appropriate kind, satisfactory relaxation |
| Tendonitis | Repetitive actions, overuse, poor approach | Correct kind, relaxation durations, stretching, avoiding overuse |
| Stress fractures | Overtraining, insufficient relaxation, poor bone density | Gradual enhance in coaching depth, satisfactory relaxation, balanced vitamin |
| Joint accidents | Influence, improper touchdown, poor kind | Correct touchdown methods, applicable footwear, warm-up |
