Comparison Between Calisthenics and Plyometrics on School Going Children

Deep Squat (FMS)

The mechanics of a deep squat include: Starting position Stand with feet shoulder-width apart and toes turned out slightly. knees should be straight. Lowering Bend hips and knees simultaneously, keeping back straight and chest up. knees should travel forward over toes, and hips should travel backward. Lowest position Hips should be as low as can go, ideally below knees. Pelvis should be in a neutral position, aligned with shins. Rising Push through heels and drive hips upward. Engage core and glutes to return to the starting position. Joint mobility Deep squats require a lot of mobility in your hips, knees, ankles, and lumbar spine. Trunk position Maintaining a neutral spine position allows for better control of compressive loads and shear forces.

Time frame: 8 weeks

Hurdle Step (FMS)

The mechanics of a hurdle step include: Takeoff The takeoff foot loses contact with the ground, and the hip flexes and abducts. The heel of the trail leg folds near the buttocks, and angular momentum transfers to the lower leg. Trail leg The knee of the trail leg should remain higher than the ankle. The foot should be everted to allow clearance. Upper body The lead arm sweeps wider to counter the trail leg's wider path. Landing The trail leg moves downward to resume sprinting. The lower leg should remain aligned as the hip drives it toward the ground. Displacement The body should move significantly beyond the takeoff foot before flight. Displacement should start in the core of the body, not the limbs. Body lean A forward lean may be needed to aid clearance, but it shouldn't disturb postural alignment. Lead leg hip The lead leg hip should flex and extend rapidly to avoid hitting the hurdle with the lead foot.

Time frame: 8 weeks

Incline Lunge (FMS)

Here are some mechanics for performing incline lunges: Form: Start with a box or incline that's 4-8 inches high. Step forward with front leg until knee is about 90 degrees. Glutes: Incline lunges target glutes more than a regular walking lunge. Hips: Push hips back when bend, and then push them forward when stand. Shoulders and chest: Keep shoulders back and chest lifted. Balance: If using a dumbbell, hold it in opposite hand to help with balance. Feet: Make sure feet are far enough apart so that your front knee stays over your ankle. Back knee: Drop back knee down. Motion: Do an up-and-down motion, don't lean forward. Legs: Incline lunges work on quads, glutes, and hamstrings.

Time frame: 8 weeks

Shoulder Mobility (FMS)

To do this test, stand up straight and make a fist with each hand. Place one fist on opposite shoulder and the other behind back on the same side. Try to bring elbows as close as possible without moving your torso.

Time frame: 8 weeks

Impingement Clearing Test (FMS)

The shoulder clearing test is a pain-free procedure that checks for shoulder impingement: Reach one hand across body and place it against opposite shoulder. Apply inward pressure while slowly raising elbow. Repeat on the other side.

Time frame: 8 weeks

Active Straight Leg Raise (FMS)

The subject is instructed to raise one leg, then the other, without bending the knee, until the heel is 20 cm above the table. The subject is asked to hold the leg elevated for about 10 seconds. The subject is asked to rate the difficulty of the test on a scale of 0 to 5. The subject is asked if one leg feels heavier than the other or if there is any pain.

Time frame: 8 weeks

Trunk Stability Pushup (FMS)

Lie on stomach with hands shoulder-width apart Position thumbs in line with forehead if male, or chin if female Tighten core and raise body off the ground in one line Try to arch back as little as possible Push body up into a push-up position as one unit Ensure there's no lag in spine.

Time frame: 8 weeks

Press up Clearing Test

The press-up clearing test is a part of the Functional Movement Screen (FMS) that assesses pain response and is used to identify individuals at risk of injury: Position The participant lies on stomach with hands placed shoulder-width apart and palms down. Instructions The participant should raise toes toward shins and place them on the ground, extend their knees, and maintain a rigid torso. Execution The participant should press their chest off the floor by extending their elbows, arching their back as much as possible, and keeping their hips in contact with the floor. Scoring If the participant experiences pain at any point during the test, they receive a score of zero and the test is terminated. The painful area should be noted.

Time frame: 8 weeks

Rotary Stability (FMS)

The procedure involves the following steps: Get on all fours with your hands and knees on a board, with arms and thighs vertical and toes resting on the floor. Simultaneously reach right arm forward and extend your right leg backward. Retract elbow and right knee until they touch directly over the board. Repeat the movement at least twice without touching the floor with arm or leg. Repeat the test on the other side. If can't complete the movement within three attempts, can try a modified diagonal flexion and extension lift. The test administrator will assess performance based on whether hand and leg clear the floor by about 6 inches (15 cm) and whether make contact with the floor while performing the repetitions.

Time frame: 8 Weeks

Posterior Rocking Clearing Test (FMS)

Posterior rocking clearing test is performed: Assume a quadruped position Rock back and touch the buttocks to the heels and the chest to the thighs Keep the hands in front of the body and reach out as far as possible The FMS is a series of seven tests that evaluate fundamental movement patterns. The tests are designed to identify movements that increase the risk of injury and insufficient movement that reduces performance. The FMS uses a four-point scale to score each test: 3: The movement task was performed perfectly without compensations 2: The task was completed with compensatory movements 1: The participant was unable to perform the movement as required 0: The participant felt pain during the movement task

Time frame: 8 weeks