Training the Core Muscles

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Training the Core Muscles

daledevinney_at_aol.com www.mathertrack.com
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What is the bodys Core?

• The trunk of the body that connects the chest to
  the upper legs.
• NOT JUST ABS

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Common Problems Resulting from Poor Core Strength

• Poor Posture
• Balance Problems
• Inability to achieve proper leg drive
• Loss of efficient motion

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What will a few hours a week of core work do for
a Track Team?

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Cost of Supplies at Sports Authority Medicine
Balls (Rubber) 6 lb 30 10 lb 45 Jump
Ropes 2.99 each (the cheapest) Weights 5 lb
5.99 Cost of Supplies at gophersport.com Medicine
Balls (Synthetic Leather) 4-5 lb 14.95 6-7 lb
17.95 9-10 lb 19.95 11-12 lb 24.95 Jump
Ropes Set of 6 for 19.95 Stability
Balls Sports Authority and Gopher sell for
24.99 TJ Max or Marshals sells for 12.99 Dont
loose the pump
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Some Sample Exercises for Core Strength
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BULGARIAN SQUATS HOW TO PERFORM EXERCISE
Preparation -Position a bench behind you. -Put
either leg onto bench while keeping other leg on
the ground.  Execution -Bend front knee and
descend. -Go down until either front leg is
parallel or back knee touches the
ground.   -Extend front knee and hip until front
leg is straight. -Repeat until reps are
complete.  -Don't let your front knee go over
your toe VARIATIONS Use a band. WHAT IT WILL
WORK LOWER BODY
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Supermans

• HOW TO PERFORM EXERCISE While lying on your
  stomach arms and legs outstretched, raise one arm
  up towards the ceiling and at the same time raise
  the opposite leg towards the ceiling. Alternate
  each arm and leg as if youre swimming in a pool.
  
• VARIATIONS To make it harder, start from a
  raised push-up position
• WHAT IT WILL WORK This exercise will strengthen
  the cross from the upper back to lower back

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SINGLE LEGCALF RAISES

• HOW TO PERFORM EXERCISE Cross one foot behind
  the other ankle and balance yourself on the ball
  of the foot on the step. You will want to place
  a hand on something for balance.
• Lower your heel as far as you can, pause, then
  lift as high as you can. Repeat.
• VARIATIONS Place a weight in one hand.
• WHAT IT WILL WORK Duh?! Your calves ?

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BACK EXTENSIONS

• HOW TO PERFORM EXERCISE Lay with the ball/step
  under your hips and lower torso with the knees
  straight or bent. With hands behind the head
  lift your chest off the ball/ground, brining your
  shoulders up until your body is in a straight
  line. Be sure to use your butt and back to bring
  your body up, off the ball.
• WHAT IT WILL WORK Lower back muscles

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SQUATS

• HOW TO PERFORM EXERCISE
• Stand with your feet shoulder-width apart and
  toes pointing at their natural angle. Maintain
  good posture(back straight), keeping back and ab
  muscles firm. Lower your body slowly, with
  control. Go down until your thigh is parallel
  with the floor. Stand back up slowly, keeping
  good posture. Repeat.
• VARIATIONS Hold weights.
• WHAT IT WILL WORK This exercise will strengthen
  and tone your thigh and buttocks muscles
  (quadriceps, hamstrings, gluteus).

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LUNGES

• HOW TO PERFORM EXERCISE
• Start with feet shoulder width apart. Take a
  step forward so that your feet end up about three
  feet apart. Now lunge forward to bring your back
  knee towards the ground. Do not allow your front
  knee to go over the line of you toes as you come
  down. Your front shin should be perpendicular to
  the ground in the bottom position, with your back
  knee just off the floor. Think hamstrings as you
  push back to the start position. Keep your torso
  as upright as possible throughout this movement.
  Alternate legs.
• VARIATIONS Weights in hands.
• WHAT IT WILL WORK This exercise will work your
  lower body buttocks, quadriceps, hamstrings.

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SQUATS

• HOW TO PERFORM EXERCISE Stand with your feet
  shoulder-width apart and toes pointing at their
  natural angle. Maintain good posture(back
  straight), keeping back and ab muscles firm.
  Lower your body slowly, with control. Go down
  until your thigh is parallel with the floor.
  Stand back up slowly, keeping good posture.
  Repeat.
• VARIATIONS Hold weights.
• WHAT IT WILL WORK This exercise will strengthen
  and tone your thigh and buttocks muscles
  (quadriceps, hamstrings, gluteus).

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PLANK

• HOW TO PERFORM EXERCISE Lay on stomach, place
  elbows and forearms on floor. In a pushup
  position, balance on your toes and
  elbows(forearms). Keep your back straight and
  legs straight. (Like a plank)
• VARIATIONS IF this is too hard for you, balance
  on your knees instead of your toes.
• WHAT IT WILL WORK This exercise strengthens your
  back and abdomen. (Also legs and arms.)

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RUSSIAN TWISTS

• HOW TO PERFORM EXERCISE Sit on the floor with
  you knees bent and your feet flat. Hold your
  arms straight out in front of you chest with you
  palms facing down. Lean back so your torso is at
  a 45 degree angle. Twist to the left as far as
  you can, pause, then reverse your movement and
  twist all the way back to the right as far as you
  can.
• VARIATIONS To make more difficult you can
  balance your weight on your butt or grab a weight
  and hold it out in front of you.
• WHAT IT WILL WORK This exercise will work your
  core (abdominals, back).

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REVERSE CRUNCH

• HOW TO PERFORM EXERCISE Lie flat on back, feet
  in the air. Bend knees 90 degrees. Place hands
  under buttocks for support and make sure your
  lower back remains flat on the floor. Tightening
  your lower abdomen, lift your buttocks a few
  inches off your hands. Hold for a moment and
  lower back down. Repeat
• WHAT IT WILL WORK This exercise strengthens your
  lower abdominal exercises.

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PUSHUPS

• HOW TO PERFORM EXERCISE Start the exercise by
  lying face down on the floor with your feet about
  shoulders' distance apart and on your toes.  
  Place your hands just in front of and slightly to
  the outside of your shoulders.   Keeping your
  back straight, "push-up" with your arms to the
  raised or up position.  Maintaining control,
  lower yourself to within a fist's height of the
  floor -- do not touch the floor return to the up
  position. Do as many repetitions as you can.
• WHAT IT WILL WORK the upper arm and shoulder
  muscles

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PARTNER LEG THROWS

• HOW TO PERFORM EXERCISE Person stands behind the
  head of the partner. Exerciser holds the ankles
  of the partner. The partner pushes the feet of
  the exerciser, throwing the legs towards the
  floor. The exerciser keeps the legs straight and
  does not let his/her feet go all the way to the
  floor and then uses his/her stomach muscles to
  raise the legs back up. Partner repeats by
  pushing feet toward floor again.
• VARIATIONS Throw legs from side to side
  (slightly) and straight down.
• WHAT IT WILL WORK Abdominals

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FIRE HYDRANTS

• HOW TO PERFORM EXERCISE
• Kneeling with hands and knees on the floor.
  Staying tightly folded abduct and extend the
  thigh so that it points 45 degrees to the side.
  Shoulders hip axis remain parallel to the
  floor.
• WHAT IT WILL WORK Hips

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INCLINE PUSHUPS

• HOW TO PERFORM EXERCISE Place hands on step or
  platform, wider than shoulders. On knees or toes,
  slowly bend arms and lower body until elbows are
  at 90 degree angles. Straighten arms and push up
  without locking elbows. Keep your abs tight the
  entire time and don't sag in the middle!  This
  can hurt your back.
• VARIATIONS If you're a beginner, perform this
  exercise while on your knees.
• WHAT IT WILL WORK This exercise works the chest,
  arms, abs, back and shoulders.

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8 COUNT BODYBUILDERS

• HOW TO PERFORM EXERCISE
• Start at the position of attention (POA)
• 1. Bend at waist (bend knees too) and place hands
  in front of feet 2. Extend feet (you should now
  be in the top push-up position) 3. Down push-up
  position 4. Top position of push-up 5. Stay on
  ground (with arms extended) and spread your legs
  6. Bring legs back together (Top position of
  push-up) 7. Bring feet up to meet your hands
  (same as position 1) 8. Stand (POA)
• WHAT IT WILL WORK total body ?

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BURPEES

• HOW TO PERFORM EXERCISE
• 1. Begin in a squat position with hands on the
  floor in front of you.
• 2. Kick your feet back to a pushup position.
• 3. Immediately return your feet to the squat
  position.
• 4. Leap up as high as possible from the squat
  position.
• Repeat, moving as fast as possible. You should
  maintain a fast pace for this exercise. Strive
  for maximum height with each jump
• WHAT IT WILL WORK total body ?

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PILE SQUATS

• HOW TO PERFORM EXERCISE
• Begin in a wide stance with toes out at a
  comfortable angle. Your knees will need to stay
  aligned with your toes, so don't go out too
  far.2. To add weight you can hold dumbbells on
  the upper thighs, a single dumbbell in front or a
  barbell on the shoulders or behind the head.3.
  Bend the knees and lower down into a squat,
  keeping knees in line with toes, abs contracted
  and back straight.4. Only go down as low as you
  can without compromising your flexibility or your
  balance.5. Push back to start without locking
  the knees.
• WHAT IT WILL WORK Works gluteus, hips and thighs

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DUMBBELL BENCH PRESS

• HOW TO PERFORM EXERCISE
• Lay back on a flat bench.
• Grasp two dumbbells next to your chest with your
  palms facing in.
• Press the dumbbells up above your chest.
• As your arms reach full extension, twist so that
  your palms are facing forward.
• Do not lock your elbows.
• Pause, and then lower the dumbbells. Reverse the
  twisting motion so that your palms are facing
  inward when you reach the lowest point.
• The dumbbells should be level with your chest,
  with your elbows hanging below the bench.
• WHAT IT WILL WORK Primarily chest, front
  shoulders. Also works triceps

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CHOPPING AND CUTTING

• HOW TO PERFORM EXERCISE
• 1. Lie on your back.2. Bring your arms up so you
  are resting on your forearms.3. Keeping your
  legs straight, lift one up and down, as one leg
  is going up the other should be going down. Make
  sure you do not touch the floor with any part of
  your leg or feet during the exercise.
• WHAT IT WILL WORK abs

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STEP UPS

• HOW TO PERFORM EXERCISE
• Basically step up and down a step or set of
  stairs alternating your legs. Once you are used
  to this then you should increase speed and height
  from your push off the step.
• VARIATIONS increase height of step
• WHAT IT WILL WORK lower body

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DIAMOND PUSHUPS

• HOW TO PERFORM EXERCISE Place hands together
  with the thumb and forefinger touching to create
  a diamond. These pushups place extreme emphasis
  on the back of the upper arm/triceps. Lower
  yourself until the middle area of the chest
  touches the diamond.
• WHAT IT WILL WORK mainly triceps and inner chest

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BICYCLES

• HOW TO PERFORM EXERCISE Lie on the floor with
  one leg extended and one knee bent. Both legs
  should be off the floor. Hands are behind the
  head. Touch your elbow to the opposite knee and
  then do the same thing on the other side.
• WHAT IT WILL WORK abdominals

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ALLIGATOR PUSHUPS

• HOW TO PERFORM EXERCISE This is also set up just
  like a regular pushup. Mark off a small X with
  tape directly under your hands. Now, mark off an
  X 2 feet to the right of the middle X and 2 feet
  to the left of the middle X. Begin by doing a
  regular pushup in the middle. Now, walk your
  hands to the left X, then to the right X and then
  back to the middle for another pushup. A
  repetition is completed once the middle pushup is
  performed
• WHAT IT WILL WORK This type of pushup will
  require extreme core stability and upper body
  strength.

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DECLINE PUSHUPS

• HOW TO PERFORM EXERCISE Get into a regular
  pushup position with your feet on an
  approximately 2 foot high sturdy object such as a
  chair or a weight bench. These will give the
  upper body more overload than a regular pushup.
• VARIATIONS For even more difficulty and emphasis
  on core stabilization, elevate your feet onto a
  medicine or stability ball
• WHAT IT WILL WORK arms, chest, core

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ALTERNATINGSPLIT SQUAT

• HOW TO PERFORM EXERCISE
• 1. Stand with feet hip width apart. Take left leg
  and step back approximately 2 feet standing on
  the ball of back foot.2. Feet should be
  positioned at a staggered stance with head and
  back erect and straight in a neutral position.
  Place hands on waist. 3. Lower body by bending
  at right hip and knee until thigh is parallel to
  floor then immediately explode vertically.4.
  Switch feet in the air so that the back foot
  lands forward and vice versa.5. Prior to takeoff
  extend the ankles to their maximum range (full
  plantar flexion) ensure proper mechanics.
• WHAT WILL IT WORK lower body

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V-UPS

• HOW TO PERFORM EXERCISE
• 1. Start position Lie back onto floor or bench
  with knees bent and hands extended towards
  ceiling. Head should be in a neutral position
  with a space between chin and chest.2. Leading
  with the chin and chest towards the ceiling,
  contract the abdominal and raise shoulders off
  floor or bench. Also raise legs up towards
  ceiling and attempt to touch your hands to your
  feet. 3. Return to start position.
• WHAT WILL IT WORK abs
• ADVICE Try as best you can. As you do this more
  and more just focusing on getting further and
  further off the ground

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OBLIQUE CRUNCHES

• HOW TO PERFORM EXERCISE
• 1. Start by placing your left foot over your
  right knee and place your hands behind your head.
  2. Lift your shoulders up off the ground and
  twist so that your right elbows tries to touch
  your left knee. 3. Return to the starting
  position and repeat according to the required
  repetitions. 4. Repeat with the other side.
• WHAT WILL IT WORK the sides of your stomach

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HIP EXTENSION

• HOW TO PERFORM EXERCISE Lie down with feet heels
  propped on stability ball. Keeping abs tight,
  slowly lift your hips off the floor (squeezing
  the gluteus) until body is in a straight line.
  Hold for a 3 seconds and lower.
• VARIATIONS Lift the hips, but then take one leg
  off the ball, hold for a few seconds and lower.
  Repeat lifting the other leg off the ball
• WHAT IT WILL WORK core

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LEG EXTENSIONS

• HOW TO PERFORM EXERCISE Sit on a chair/table
  with your legs dangling over the edge. Have your
  partner resist as you bring your feet up so that
  it is out in front of you. Hold a second and
  then lower slowly. Keep your toes pointed
  throughout the drill
• WHAT IT WILL WORK quadriceps

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Shin Raises

• HOW TO PERFORM EXERCISE Lean your back against a
  wall, feet flat on the floor about 4 to 6 inches
  from the wall. Pull your toes up off the ground
  as far as your can. Hold a second, lower and
  repeat.
• WHAT IT WILL WORK strengthens shins

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LEG CURLS

• HOW TO PERFORM EXERCISE Lay on your stomach with
  your body extended. As your partner gives
  resistance, raise you shines off the ground until
  they almost touch your butt. Hold a second,
  lower and repeat
• WHAT IT WILL WORK hamstrings

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PARTNER LEG THROWSw/ medicine ball

• HOW TO PERFORM EXERCISE Same as partner leg
  throw, but hold a medicine ball between your
  feet.
• VARIATIONS Start with a light ball and stay with
  that weight until you can go the whole time.
  Then increase weight. Also you can go side to
  side as well as straight.
• WHAT IT WILL WORK abs

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THE HEEL-TOE

• HOW TO PERFORM EXERCISE In designated area walk
  in one direction on your toes, and then in the
  other on you heels. Go slow.
• WHAT IT WILL WORK strengthen shins and calves

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PARTNER TANGLED UPSsit-ups w/ medicine ball

• HOW TO PERFORM EXERCISE Sit in a normal sit-up
  position with you feet intertwined with your
  partners. One of you start with the medicine
  ball, both of you sit up at the same time and
  toss the medicine ball to your partner. Do
  another sit-up and they will toss it back.
• VARIATIONS Start with a lower weight ball and
  try to keep going the entire time. Then increase
  the weight of the ball.
• WHAT IT WILL WORK mainly abs, also arms and
  chest

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BARREL WALK

• HOW TO PERFORM EXERCISE Assume the position you
  would start a push-up in, but have your partner
  grab your feet. Now, walk (with you hands) to
  the other end of the designated area. Switch and
  now you partner walks back. Keep you hands
  pointed start in front of you, not out to the
  side.
• VARIATIONS When you get to the end of your walk,
  before you switch, do as many pushups as you can.
• WHAT IT WILL WORK core, arms, chest

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BALL TWIST

• HOW TO PERFORM EXERCISE Get into a pushup
  position with the feet on either side of the ball
  (turning your ankles so that you are hugging the
  ball). Hold body in a straight line with abs
  pulled in, hips straight and hands directly under
  shoulders. Slowly twist the ball to the right
  while trying to keep your shoulders level, then
  to the left. Dont say in the middle.
• WHAT IT WILL WORK The core

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SHOULDER PRESS(OVERHEAD PRESS)

• HOW TO PERFORM EXERCISE Stand/sit with feet
  shoulder-width apart.  Start with barbell OR
  dumbbells at eye level, hands wider than
  shoulders and arms at 90-degree angle.  Slowly
  push weight over head (keep the weight slightly
  forward in front of head so you can see it out of
  the corner of your eye) and lower back until
  elbows are at 90 degree angles (like a goal
  post).
• WHAT IT WILL WORK shoulders

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FRONTSIDE RAISES

• HOW TO PERFORM EXERCISE Stand with feet
  hip-width apart, abs in and torso upright with
  medium weights resting in front of thighs (palms
  face the thighs).   Begin by lifting the arms up
  to shoulder level (elbows slightly bent) and
  lower (front raise).  Immediately lift arms
  straight out to the sides to shoulder level (side
  raise) and repeat. That is one, repeat. 
• WHAT IT WILL WORK shoulders

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TRICEP DIPS

• HOW TO PERFORM EXERCISE Begin sitting on a step
  or chair with hands next to thighs.  Balance on
  your arms, moving backside in front of the step
  with legs straight (harder) or bent (easier). 
  Bend the elbows and lower body a few inches,
  keeping the shoulders down and the elbows
  parallel to one another and at 90 degrees.  Push
  back up to starting position.  
• WHAT IT WILL WORK yep, thats right your triceps

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BALL PASS

• HOW TO PERFORM EXERCISE Begin by lying on your
  back with the legs straight up (bend them if
  needed) and holding the ball straight up over the
  body. (A) Put the ball between the feet,
  squeezing them to keep the ball in place, and
  lower both the arms and legs down towards the
  floor. (B) Bring them back up and take the ball
  in your hands.  (C)  Lower the arms and legs
  down towards the floor again and continue,
  exchanging the ball between the hands.
• WHAT IT WILL WORK the core

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TUBE WALKING

• HOW TO PERFORM EXERCISE Link your ankles with a
  green band. With knees bent, toes pointing
  forward and butt down, walk sideways to the
  designated cones.
• WHAT IT WILL WORK Hips

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ARNOLD PRESSES

• HOW TO PERFORM EXERCISE
• 1.Sit with your hands at shoulder height,
  palmsfacing your face.2. Grasping a pair of
  dumbbells, rotate yourhands forward while
  pressing upward until yourarms are straight
  above your head. Hands should be facing out
  now.3.Rotate hands toward your face while
  loweringthe barbell back to the starting
  position.
• WHAT IT WILL WORK This exercise isolates and
  works the entire deltoid muscle as well as the
  triceps.

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MEDICINE PASSESFLAT BACK

• HOW TO PERFORM EXERCISE One partner lays on the
  mat, the other partner standing at their head.
  Partner on the ground tosses the ball in the air.
  Standing partner tosses, and then drops back
  down. Use a chest pass.
• WHAT IT WILL WORK Arms.

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MEDICINE BALLFIGURE EIGHTS

• HOW TO PERFORM EXERCISE Sit with knees bent like
  sit-up position, lean back to make a 45 degree
  angle with the ground. Create a bicycle motion
  with your legs, passing a medicine ball between
  them.
• WHAT IT WILL WORK Your core.