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 precise workouts, dietary methods, and gear 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, overlaying all the things from foundational coaching to superior strategies. It meticulously analyzes the evolution of SEAL health applications over time, highlighting the important thing parts that outline their success. Moreover, it gives actionable insights into dietary pointers, gear suggestions, and damage prevention methods, guaranteeing that you may 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 by relentless bodily and psychological challenges. This demanding journey requires a degree of health that goes far past the standard. 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 getting ready for the intense circumstances 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 intervals of exertion, their health underpins their effectiveness and adaptableness. It is the muse upon which their expertise and ways are constructed.
Bodily Coaching Necessities
SEAL coaching encompasses a various vary of workouts, demanding each power and endurance. This system meticulously targets particular muscle teams, enhancing energy and agility. It isn’t merely about attaining a sure degree of health; it’s about molding people into extremely adaptable and resilient warriors.
- Endurance: In depth operating, swimming, and ruck marches are elementary to constructing distinctive endurance. Candidates typically face grueling challenges involving long-distance runs, overlaying difficult terrain, and carrying heavy hundreds. This preparation ensures they will maintain intense exercise for prolonged intervals, essential in real-world eventualities.
- Power and Energy: Power coaching performs an important function in SEAL coaching, specializing in compound workouts that interact a number of muscle teams. Workout routines like pull-ups, push-ups, squats, and deadlifts are regularly included, constructing explosive energy and purposeful power. These workouts construct the power essential for navigating demanding environments and performing strenuous duties.
- Swimming Proficiency: Distinctive swimming expertise are important for SEALs. They need to grasp numerous swimming types, together with treading water, and swimming for prolonged intervals, in quite a lot of circumstances. This talent is significant 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 is not only on bodily exertion, but additionally on psychological fortitude and resilience.
- Excessive-Depth Interval Coaching (HIIT): HIIT is a key element of SEAL coaching, characterised by quick bursts of intense train adopted by transient restoration intervals. This methodology improves cardiovascular health and builds endurance shortly. It prepares people for the unpredictable calls for of fight conditions.
- Calisthenics: Calisthenics, using physique weight workouts, are essential in constructing purposeful power and suppleness. They’re elementary to SEAL coaching, growing adaptability and effectivity in quite a lot of conditions.
- Impediment Programs: Navigating impediment programs is integral to SEAL coaching. This builds not solely bodily power but additionally psychological resilience, educating candidates to beat obstacles and adapt to difficult environments. These programs problem problem-solving talents and psychological toughness.
Dietary Tips
Diet performs a crucial function in supporting the rigorous bodily calls for of SEAL coaching. Correct diet gives the physique with the required power and vitamins to carry out at its peak.
- Excessive-Protein Weight loss plan: A high-protein food regimen is important for muscle restore and progress, essential for restoration after intense coaching classes. Protein is important 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 power ranges and total well being. This balanced consumption gives the required power for demanding actions.
- Hydration: Sufficient hydration is paramount for optimum efficiency. Staying well-hydrated is essential for sustaining bodily and cognitive operate throughout coaching. That is significantly essential 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 mirror a deep understanding of human physiology and the precise wants of every mission. Understanding these diversifications reveals the core ideas behind SEAL health and gives perception into how these elite warriors put together for the challenges they face.SEAL health isn’t static; it is a dynamic response to altering operational wants and an evolution in coaching methodologies.
This evolution isn’t arbitrary; it is pushed by classes discovered, enhancements in coaching strategies, and adapting to rising threats. Inspecting these modifications gives invaluable perception into the strategic method to coaching and the continuous pursuit of excellence.
Comparability of Navy SEAL Health Regimens Over Time
SEAL health regimens have developed considerably over time, reflecting changes in coaching philosophies, technological developments, and classes discovered from real-world experiences. Early regimens seemingly emphasised brute power and endurance, specializing in foundational bodily capabilities. Trendy regimens incorporate a deeper understanding of human physiology, using scientific ideas to optimize efficiency and scale back threat of damage.
Frequent Parts in Completely different SEAL Coaching Phases
A number of key parts persistently seem all through numerous SEAL coaching phases. These embrace a rigorous operating program, demanding bodily exertion, high-intensity interval coaching (HIIT), and an emphasis on purposeful power. The depth and complexity of those parts improve as trainees progress from primary coaching to superior specializations.
Development of Bodily Calls for
The bodily calls for improve considerably as SEAL candidates transition from primary coaching to superior SEAL coaching. Primary coaching focuses on constructing a stable basis of power, endurance, and resilience. Superior coaching then refines and elevates these expertise, incorporating specialised coaching tailor-made to particular roles, akin to diving or air assault. The calls for aren’t nearly extra strenuous actions; additionally they incorporate psychological resilience and adaptableness to emphasize.
Power Coaching, Endurance, and Flexibility in SEAL Health
Power coaching kinds the bedrock of SEAL health, enabling them to execute advanced maneuvers and stand up to bodily pressure. Endurance is crucial for sustained operations, demanding extended exertion in difficult circumstances. Flexibility is equally essential, permitting for a full vary of movement and stopping accidents. These three parts 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 respiratory workouts, scuba diving proficiency. |
| Air Assault | Excessive-altitude bodily efficiency, agility, and speedy motion. | Mountain coaching, high-intensity operating and plyometrics, specialised rappelling strategies. |
| Particular Operations Missions | Versatile bodily efficiency, adaptable to numerous eventualities. | In depth cross-training, superior combative strategies, and tactical workouts. |
This desk demonstrates the tailor-made method to health coaching for particular SEAL specializations. The varied calls for of various missions require distinct coaching methodologies, guaranteeing SEALs possess the precise expertise and capabilities wanted for his or her assigned roles.
Health Sources 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 strategies that may show you how to in your journey. From confirmed coaching strategies to insightful assets, we’ll equip you with the data to construct a customized program.This part particulars important assets, structured applications, and instance routines to gas your health journey.
We’ll discover how you can tailor these parts to varied expertise ranges and particular targets throughout the SEAL program. The hot button is to grasp the instruments and adapt them to your distinctive state of affairs.
Obtainable Sources for SEAL Health Coaching
This part Artikels invaluable assets to reinforce your understanding of Navy SEAL health. Accessing these assets can drastically profit your coaching routine.
- Books: Quite a few books element numerous elements of SEAL coaching, together with bodily conditioning, diet, and psychological resilience. Search for titles centered on navy health, survival, and resilience for invaluable insights. Examples embrace “The Navy SEAL Health Program” and “Excessive Possession.” These assets provide detailed methods and methodologies.
- Articles and Magazines: On-line publications and magazines typically characteristic articles on SEAL health strategies and techniques. Search for credible sources specializing in navy health and coaching to make sure accuracy.
- Web sites: Quite a few web sites present invaluable info on SEAL coaching, exercises, and diet. Search out respected sources with credible info and verifiable knowledge.
Structured Navy SEAL Health Program
A structured program is crucial for constant progress and maximizing outcomes. This system ought to be tailor-made to your present health degree and expertise.
- Newbie Stage: Deal with constructing a stable basis. Embody workouts like body weight routines, gentle cardio, and primary power coaching. Regularly improve depth and length over time.
- Intermediate Stage: Incorporate extra advanced workouts, larger depth exercises, and superior cardio strategies. Regularly improve the burden, reps, and units.
- Superior Stage: Implement high-intensity interval coaching (HIIT) and plyometrics. Deal with bettering efficiency and pushing bodily limits. This stage typically consists of specialised SEAL coaching protocols and strategies.
Instance Exercise Routines
Tailor-made exercise routines can considerably increase your efficiency. The precise workouts and depth ought to align along with your health degree and targets.
- Endurance Focus: Embody long-distance operating, swimming, and biking. Regularly improve length and depth for improved cardiovascular well being.
- Power Focus: Incorporate compound workouts like squats, deadlifts, bench presses, and overhead presses. Improve weight and reps to problem muscle mass progressively.
- Explosive Energy Focus: Embody plyometric workouts like field jumps, soar squats, and depth jumps to reinforce explosive energy. These workouts require correct method and development.
Train Sorts and Advantages, Navy seal health pdf
This desk presents numerous workouts with detailed explanations and advantages:
| Train Sort | Description | Advantages |
|---|---|---|
| Push-ups | A elementary body weight train concentrating on chest, shoulders, and triceps. | Strengthens higher physique, improves core stability, and enhances endurance. |
| Pull-ups | A difficult body weight train concentrating on again, biceps, and forearms. | Builds important again power, improves grip power, and enhances higher physique energy. |
| Squats | A compound train concentrating on legs, glutes, and core. | Strengthens decrease physique, improves steadiness, and enhances total power. |
Coaching Methods: HIIT and Plyometrics
These strategies are essential for enhancing efficiency and pushing bodily limits.
- HIIT (Excessive-Depth Interval Coaching): Alternating high-intensity bursts with quick restoration intervals. It is extremely efficient for burning energy, bettering cardiovascular well being, and constructing endurance.
- Plyometrics: Workout routines that contain explosive actions to reinforce energy and explosiveness. Examples embrace field jumps and depth jumps. Correct method is essential for stopping accidents.
Diet and Weight loss plan
Fueling your physique for peak efficiency is paramount in Navy SEAL coaching. Correct diet is not nearly consuming extra; it is about strategically selecting meals that help muscle progress, 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 diet in SEAL coaching and operations, offering sensible pointers 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 method to nutrient consumption that goes past normal health pointers. This method balances the necessity for power, restore, and replenishment, offering a robust basis for fulfillment.
Significance of Diet in SEAL Coaching
Diet is the bedrock of SEAL health. It fuels intense bodily exertion, helps muscle restore, and bolsters the immune system. Sufficient diet permits trainees to push their bodily limits, get better shortly from demanding exercises, and keep peak efficiency all through the rigorous coaching routine. Correct diet instantly influences each bodily and psychological resilience.
Dietary Tips for Optimum Efficiency and Restoration
A balanced method to diet is crucial. Deal with a food regimen wealthy in lean protein, advanced carbohydrates, and wholesome fat. Protein is important for muscle restore and progress, carbohydrates present sustained power, and wholesome fat contribute to total well being and hormone manufacturing. A balanced consumption of all three macronutrients is important for sustained efficiency and restoration.
Pattern Meal Plan for a Navy SEAL Trainee
This meal plan gives a framework for a Navy SEAL trainee. Modify parts based mostly 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
Varied dietary approaches are utilized, however the frequent thread is a deal with high-protein consumption to help muscle restoration and restore. The specifics would possibly differ based mostly 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 important for transporting vitamins, regulating physique temperature, and supporting numerous bodily capabilities. Sustaining satisfactory hydration is significant for sustaining efficiency all through the demanding coaching classes. Dehydration can considerably impair efficiency and improve the danger of damage.
Significance of Micronutrients and Dietary supplements in SEAL Health
Micronutrients, akin to nutritional vitamins and minerals, play important supporting roles in total well being and health. Dietary supplements could be thought of in particular instances to deal with potential deficiencies. It is essential to seek the advice of with a healthcare skilled earlier than incorporating dietary supplements into your food regimen. Dietary supplements ought to complement, not change, a wholesome, balanced food regimen.
Bodily Coaching Strategies
Changing into a Navy SEAL is not nearly brute power; it is about mastering a complete method 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 method, recognizing that bodily prowess is inextricably linked to psychological fortitude and strategic considering.
This rigorous routine focuses on growing a selected set of expertise, not simply power or endurance. The coaching is tailor-made to organize people for the distinctive challenges they’re going to face in demanding operational environments.
Particular Workout routines and Methods
The SEAL coaching routine makes use of a wide selection of workouts, meticulously designed to develop power, endurance, and resilience. This consists of quite a lot of compound workouts to construct purposeful power, enhancing efficiency throughout a number of bodily domains.
- Calisthenics: These elementary workouts are the cornerstone of SEAL health. Pull-ups, dips, push-ups, and squats are carried out with impeccable type to maximise muscle activation and stop damage. Variations of those workouts, like incline push-ups or ring dips, are used to focus on particular muscle teams and enhance total power.
- Excessive-Depth Interval Coaching (HIIT): This sort of coaching alternates between intense bursts of exercise and transient restoration intervals. It is a extremely efficient methodology for bettering 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 element of SEAL coaching, fostering cardiovascular endurance and power in a singular manner. SEALs interact in numerous swimming drills, emphasizing method and endurance in several water circumstances.
- Operating and Cross-Coaching: Lengthy-distance operating, mixed with numerous cross-training workouts, is used to develop cardiovascular endurance and total bodily health. This consists of parts like operating by difficult terrains, carrying weights, and performing timed challenges to reinforce total efficiency.
Rationale Behind Coaching Strategies
The rationale behind the rigorous SEAL coaching strategies is rooted in the necessity to develop an entire particular person, able to performing advanced duties below immense strain. The coaching is designed to foster psychological and bodily resilience, getting ready people for the unpredictable calls for of operational settings.
- Useful Power: SEAL coaching emphasizes purposeful power, the flexibility to carry out duties successfully and effectively in numerous eventualities. That is crucial for finishing missions and overcoming obstacles.
- Psychological Fortitude: Psychological toughness is paramount. The coaching intentionally incorporates parts that problem psychological limits to organize people for anxious conditions. Overcoming psychological boundaries 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 workouts that require speedy transitions and dynamic actions.
Significance of Correct Kind and Approach
Correct type and method are important to stop accidents and maximize the effectiveness of workouts. This method additionally helps forestall accidents and guarantee constant progress. The main target is on precision and effectivity.
- Damage Prevention: Sustaining correct type minimizes the danger of accidents throughout coaching, essential for sustained efficiency.
- Effectivity: Appropriate type ensures that every train targets the supposed muscle mass, maximizing power beneficial properties and minimizing wasted power.
- Consistency: Constant method results in higher outcomes over time. This builds confidence and fosters self-discipline.
Examples of Drills and Workout routines
SEAL coaching incorporates numerous drills to enhance cardiovascular endurance and power. These drills are designed to be difficult and demanding, pushing the bounds of bodily and psychological endurance.
- Operating with weighted vests: This train builds each cardiovascular endurance and power.
- Impediment programs: This improves agility, power, and endurance.
- Swimming with gear: This develops power, endurance, and familiarity with gear.
Psychological Fortitude and Resilience
Psychological fortitude and resilience are essential elements of SEAL coaching. SEALs should be capable of persevere by troublesome conditions and make sound choices below strain.
- Stress Administration: Coaching consists of strategies for managing stress and sustaining focus.
- Downside Fixing: SEAL coaching emphasizes problem-solving expertise below strain.
- Choice Making: Coaching hones the flexibility to make fast, efficient choices in high-pressure conditions.
Tools and Gear
Unleashing the internal SEAL requires extra than simply uncooked willpower; it calls for the correct instruments. From the refined nuances of a well-chosen weightlifting belt to the strategic deployment of a specialised hydration pack, the gear you choose and keep turns into an extension of your self in coaching. Mastering the instruments of the commerce is simply as essential as mastering the strategies.Correct gear 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 apparatus for Navy SEAL health coaching is intensive and numerous. This encompasses all the things from elementary weights to specialised gear designed for demanding eventualities. This selection ensures that each side of bodily preparedness is addressed.
- Weightlifting Tools: Dumbbells, barbells, kettlebells, resistance bands, and weightlifting plates are elementary for power coaching. Every affords 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 method to coaching, maximizing muscle engagement and power while not having heavy gear.
- Outside Coaching Tools: Mountain climbing boots, backpacks, and specialised trainers are essential for incorporating parts of terrain and endurance coaching. These are essential for constructing resilience.
- Hydration and Diet 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 continually, defend towards damage. Defending your self towards damage is a precedence in any health program.
Tools Function and Advantages
Each bit of apparatus performs a selected function in growing SEAL health. Weightlifting gear focuses on power and energy improvement. Cardiovascular gear builds endurance and stamina. Body weight coaching emphasizes purposeful health and suppleness. Outside coaching gears construct resilience in numerous circumstances.
Hydration and diet 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 gear longevity. Common inspections of apparatus, together with weights, ropes, and even hydration packs, are important. Realizing how you can correctly modify and safe gear is equally essential. Correct upkeep not solely extends the lifetime of your gear but additionally ensures secure use.
Significance of Gear Choice and Customization
Choosing the correct gear for a specific coaching atmosphere is crucial. Mountain coaching requires completely different gear than indoor power coaching. Customization of substances based mostly on the precise 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 | Will be much less efficient for heavy lifting |
| Barbells | Allows heavier weights, good for compound lifts | Requires more room, dearer |
| Resistance Bands | Transportable, cheap, low-impact | Restricted resistance choices |
| Battle Ropes | Glorious for full-body exercises, high-intensity coaching | Will 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 elements of a SEAL’s toolbox. Correct strategies 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 data permits them to mitigate potential hurt and swiftly tackle any points that come up.
Frequent Accidents in SEAL Coaching
SEAL coaching typically pushes the physique to its bodily limits, rising the danger of particular accidents. Overuse accidents, akin to tendonitis and stress fractures, are frequent as a result of excessive quantity of repetitive actions and high-intensity workouts. Muscle strains and tears are one other prevalent difficulty, significantly in demanding workouts like operating, swimming, and fight actions. Correct warm-up, cool-down, and progressive overload are essential in mitigating this threat.
Strategies for Damage Prevention
Stopping accidents requires a multi-faceted method. Constant warm-up routines are important to organize muscle mass and connective tissues for the trials of coaching. Appropriate type and method in workouts are paramount, stopping pointless stress on joints and muscle mass. Progressive overload, progressively rising coaching depth and quantity, is significant to keep away from sudden, important 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, akin to ache or discomfort, is equally essential. 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. Energetic restoration, akin to gentle cardio or stretching, promotes blood movement and reduces muscle soreness. Sufficient sleep, typically eight hours or extra, permits for mobile restore and tissue regeneration. Diet performs an important function in supporting restoration, with a balanced food regimen wealthy in protein, carbohydrates, and important vitamins. Hydration can also be paramount, as correct fluid consumption aids in muscle operate and restoration.
Damage-Particular Rehabilitation Applications
Rehabilitation applications are tailor-made to particular accidents. As an illustration, a muscle pressure would possibly contain a mix of relaxation, ice, compression, and elevation (RICE). Bodily remedy workouts, guided by professionals, are important to revive power and vary of movement. For stress fractures, a gradual return to exercise below supervision is significant. This would possibly contain particular workouts 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 downside is sensible. Consulting with bodily therapists and medical professionals might help develop customized damage prevention and restoration methods.
Damage Sort Abstract Desk
| Damage Sort | Causes | Prevention Strategies |
|---|---|---|
| Muscle strains/tears | Overexertion, improper type, insufficient warm-up | Correct warm-up, progressive overload, sustaining appropriate type, satisfactory relaxation |
| Tendonitis | Repetitive actions, overuse, poor method | Correct type, relaxation intervals, stretching, avoiding overuse |
| Stress fractures | Overtraining, insufficient relaxation, poor bone density | Gradual improve in coaching depth, satisfactory relaxation, balanced diet |
| Joint accidents | Influence, improper touchdown, poor type | Correct touchdown strategies, applicable footwear, warm-up |
