CORE STRENGTH SESSION 2. 1. Age Group Suitable for all players aged 9 and over 2. Session Objectives A. To begin to develop players core stability B

CORE STRENGTH SESSION 2


1. Age GroupSuitable for all players aged 9 and over

2. Session ObjectivesA. To begin to develop players core stabilityB. To improve players balance and strength in key areas

3. Equipment Required1 x Suspension Trainer


• Exercise 1 – Suspended Hip Drops

Sets = 4

Reps = 10 Reps per side

Work to Rest Ratio = 1 to 1

Resistance = Bodyweight Objective of Exercise

A. Begin to develop core stabilityB. Develop balance


• Exercise 2 – Suspended Kneeling Roll Out

Sets = 4

Reps =10 Reps





• Exercise 3 – Kneeling Oblique Roll Out

Sets = 4






• Exercise 4 – Suspended V Sits

Sets = 4

Reps = 15 Reps





• Exercise 5 – Suspended Prone Plank

Sets = 1

Reps = 4 Reps each 30 seconds in duration





• Exercise 6 – Suspended Single Leg Prone Plank

Sets = 1

Reps = 4 Reps each 30 seconds in duration





• Exercise 7 – Suspended Crunch (Elbows)

Sets = 4

Reps =10 Reps





• Exercise 8 – Suspended Lateral Sway

Sets = 4





Documents

CORE STRENGTH SESSION 2. 1. Age Group Suitable for all players aged 9 and over 2. Session Objectives A. To begin to develop players core stability B