A major reason for exerciser (and every day life) injuries is a weak core area. Functional training would definitely include core stability, strength and power training.
The saying "you are only as strong as your weakest link" is true in the case of the human body. Core strength is inadequate for many people. The majority of movements are either initiated or transfer through the body's core area.
Here are some tips to follow during functional training:
1. Your body needs to be stabilized and strengthened before progressing to high-speed power exercises. If this is not done, you are headed for certain injury when more intense exercises are introduced. Along the same lines, you should perform an exercise correctly before progressing to power exercises.
2. Many strength and core exercises should be performed in a standing position since most daily movements are on your feet. Standing exercises also burn more calories and fat.
These exercises will also involve the important hip stabilizer muscles and not just the abdominals. A great full-body core exercise is the medicine ball chop.
3. Your functional strength and core exercises should be multi-planar, multi-dimensional and progressive. Many daily movements involve twisting, rotating, turning, etc. The exercises should also constantly challenge and improve (progressive) your athletic ability. Finally, your functional training should target endurance, strength and power.
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