Strength Training Exercises (3/3)


Off Season Strength Training is a Key to Success!!

Third of Three Part Series - Core Strength


1.       Planks

Beginning position: Lie on stomach on mat with arms on side directly under shoulders, positioned as if you were about to do a push up.

Ending position: Squeeze/engage glutes, push body up maintaining a straight back line, neutralize neck and spine by looking downward at spot on mat, hold position for a time that is repeatable for your set.

2.       Side Planks (Do equal number on each side)

Beginning position: Lie on one side with the legs stacked on top of one another

Ending position: Prop the body up on the hand or elbow while keeping the feet stacked. Modify the position by raising the opposing arm or leg (or both!) in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body for additional support. hold position for a time that is repeatable for your set.

3.       Press Ups

Beginning position: Lie on your stomach, supporting your body with your forearms.

Ending position: Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. As you press up, do not let your hips or pelvis come off the floor.

Hold for 15 to 30 seconds, then relax. 

4.       Hyperextensions / Supermans

Beginning position: Lie on your stomach, supporting your body with with your hands full extended and arms extended reaching forward. Face down, relaxed. Toes pointing out behind you.

Ending position: Exhale as you reach up your legs away from the floor as well as your arms. Keeping your torso tight while you float your arms up off the ground. Keeping your limbs stretched out and straight, hold for a few seconds. Next, inhale gently and lower your arms and legs back to the floor to the resting position. Repeat.

5.       Cat/Cow Pose

Beginning position: Start on your hands and knees with wrists directly under shoulders and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears.

Ending position: Move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don't force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.



James Jockle