November 4, 2005, Newsletter Issue #228: Core Muscle Strength

Tip of the Week

The objective of the Core Muscle Strength Test is to test the level, or monitor the development of the athlete`s abdominal and lower back muscles. If core strength is poor then the torso will move unnecessarily during motion and waste energy. Good core strength indicates that the athlete can move with high efficiency.

If you are able to complete this test then it indicates you have good core strength. If you are unable to complete the test then repeat the routine 3 or 4 times a week until you can.

How to conduct the test

The Core Muscle Strength Test is conducted as follows:
Position the watch on the ground where you can easily see it

Assume a basic press up position
(push up position except with forearms on the ground)
Hold this position for 60 seconds
Lift your right arm off the ground
Hold this position for 15 seconds
Return your right arm to the ground and lift the left arm off the ground
Hold this position for 15 seconds
Return your left arm to the ground and lift the right leg off the ground
Hold this position for 15 seconds
Return your right leg to the ground and lift the left leg off the ground
Hold this position for 15 seconds
Lift your left leg and right arm off the ground
Hold this position for 15 seconds
Return you left leg and right arm to the ground
Lift your right leg and left arm off the ground
Hold this position for 15 seconds
Return to the basic press up position
Hold this position for 30 seconds

The aspect of core training that athletes find difficult is that there is no real measuable “weight” that they can lift. Rather, they need to be able to complete more reps in a shorter time, with greater ease. If they are able to do this, they will see a marked improvement in their athletic performance as well.

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