Why keep form?
To stay injury free.
Keeping form plays an important part of staying injury free. It also ensures that you get the most out of your workout moves as it will enable you to complete the full range of motion safely in the move you are doing.
How to keep form.
Keep a flat back at at all times. Keep your spine in a neutral position and keep your head inline with your spine. Never bend at the neck or arch your back in the middle or at the top.
When leaning forwards, keep the flat back. Push your bum back to counter balance as your upper body moves forward. This takes the strain off your lower back.
When going into squat or lunge position with either leg or both, your knee should be somewhere between the vertical line from your heel and the vertical line from the end of your toe. At most your knee should go above your toe, but never past the end of it. This will take the strain off your knees.
Stay in control at all times, even if it means slowing things down. Don't swing your body into moves with momentum. Let your muscles control you into, and out of, moves. Swinging in and out of moves not only defeats the purpose of resistance training but can lead to injury.
If you are feeling exhausted and your form is getting slack stop for a break, a few seconds should do, allowing just enough time to get a small recovery so that you can perform the moves in a safe controlled manner once again.
Dehydration can also lead to bad form so be sure to keep sipping water in your breaks.
When going into squat position, bend at the knees keeping them above, but not past, your toes. As you bend at the knees, push your bum back as your upper body leans forward in flat back position to counter balance. Your weight should be centred down the medial line, inline with your shins. Your arms should either be inline with your shins and the medial line as you go down or else you can bend your arms, moving your elbows to your knees to help counter balance. Bend your knees and lower your bum as much as you can whilst continuing to hold the medial line. Going up from squat position to standing is this process in reverse.
When in high plank position to do plank punches, especially if holding weights, have your feet shoulder width apart rather than together to give you a more steady base of support and to avoid straining your lower core.
When jumping and doing plyometrics always try to land softly on the balls of your feet, slightly bending at the knees on landing. This provides a more stable balance on landing and acts like suspension to take the impact away from your ankles, knees, and hips on landing.
When doing power jumps, jump straight up, then at the top of your jump, lift your knees up and then quickly lower them, before dropping back to the ground and landing as above. It might take a bit of practice at first to master the technique and avoid heavy landings. If you find them too hard, substitute with frog jumps, jumps squats, or just standard squats.
When doing diamond jumps, from a wide squat position use your arms to help propel you up on take of, then at the top of your jump, kick your heels to your bum and then quickly lower them back, before dropping back to the ground and landing as above. It might take a bit of practice at first to master the technique and avoid heavy landings. If you find them too hard, substitute with frog jumps, jumps squats, or just standard squats.
When stretching, particularly in the groin area, don't over stretch or you may suffer injury. Ease into stretches and stretch when the body is warm.