Method
Component
PNF (proprioceptive neuromuscular facilitation) stretching is an advanced form of flexibility training that involves contraction and stretching of muscles. PNF stretching, is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation.
Flexibility
Weight training is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that causes them to adapt and get stronger. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines.
Strength
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program.
Muscular endurance
Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power.
Power
Fartlek training is a combination of continuous and interval training but with no structure in time or intensity that can be effective in improving your speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. Unlike traditional interval training that involves specific timed or measured segments, fartlek’s are more unstructured. Work-rest intervals can be based on how the body feels.
Aerobic endurance
Interval training consists of alternating period of high and low intensity bursts of speed with slower recovery phases throughout a single workout.
Speed

Method
Benefit of method
Exercises involved
PNF stretching
PNF stretching has been proven to improve active and passive range of motion. It can be used to supplement daily, static stretching and has been shown to help athletes improve performance and make speedy gains in range of motion. Not only does it increase flexibility, but it can also improve muscular strength.
Multiple studies have shown that PNF stretching is superior to traditional static stretching in terms of improving range of motion. It is also excellent for targeting specific muscle groups. PNF stretching is also believed to prevent knots and realign muscle fibres and connective tissue after microscopic damage that typically follows a high-intensity workout.
To perform a PNF stretch, you will alternate between a static stretch and hold and an isometric contraction of the muscle being stretched.
PNF stretching is mainly used on the lower parts of the body such as the hamstrings, for example.
To perform a PNF stretch of the hamstring with a partner:
1. Lie on your back with one leg extended toward the ceiling.
2. Stretch: Have your partner move your leg into a static stretch by pressing it gently toward your face. Hold the static stretch for about 10 seconds.
3. Contract: Contract the hamstring muscles and push your leg against your partner’s hand while your partner resists the movement. Hold the contraction for about 5 to10 seconds.
4. Stretch: Relax the muscles and allow your partner to carefully move the leg past its normal range of movement. Hold this passive, static stretch for about 20 to 30 seconds.
5. Rest for 30 seconds and then repeat the procedure two to three more times.
Weight training
Below is a list of many benefits that come from weight training.

Health
Reduces risk of diabetes and insulin needs.
Lowers risk of cardiovascular disease.
Lowers high blood pressure.
Lowers risk of breast cancer - reduces high oestrogen levels linked to the disease.
Decreases or minimizes risk of osteoporosis by building bone mass.
Reduces stress and anxiety.
Decreases colds and illness.

Strength
Increased muscle strength, power, endurance and size. Enhanced performance of everyday tasks. You will be able to do