Runners workouts
XC, Track, Half/Full Marathon training
Mid-distance workout 1600/800
Mid-distance workout 2
information about 800m runners
Training 800meter Runners
Core Fitness Testing
XC, Track, Half/Full Marathon training
Mid-distance workout 1600/800
Mid-distance workout 2
information about 800m runners
Training 800meter Runners
Core Fitness Testing
The Core Muscle Strength & Stability
Test
The objective of this evaluation is to monitor the development and improvements of an athlete's core strength and endurance over time. To prepare for the assessment you you will need:
The objective of this evaluation is to monitor the development and improvements of an athlete's core strength and endurance over time. To prepare for the assessment you you will need:
·
Flat surface
·
Mat
·
Watch or clock with
second counter
Conducting the Test
1.
Position
the watch or clock where you can easily see it
2.
Start
in the Plank Exercise Position (elbows on the ground)
Hold for 60 seconds
Hold for 60 seconds
3.
Lift
your right arm off the ground
Hold for 15 seconds
Hold for 15 seconds
4.
Return
your right arm to the ground and lift the left arm off the ground
Hold for 15 seconds
Hold for 15 seconds
5.
Return
your left arm to the ground and lift the right leg off the ground
Hold for 15 seconds
Hold for 15 seconds
6.
Return
your right leg to the ground and lift the left leg off the ground
Hold for 15 seconds
Hold for 15 seconds
7.
Lift
your left leg and right arm off the ground
Hold for 15 seconds
Hold for 15 seconds
8.
Return
you left leg and right arm to the ground
9.
Lift
your right leg and left arm off the ground
Hold for 15 seconds
Hold for 15 seconds
10.
Return
to the Plank Exercise Position (elbows on the ground)
Hold this position for 30 seconds
Hold this position for 30 seconds
Results
·
Good
Core Strength
if you can complete the test fully, you have good core strength.
if you can complete the test fully, you have good core strength.
·
Poor
Core Strength
if you cannot complete the test fully, your core strength needs improvement.
Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. This results in wasted energy and poor biomechanics. Good core strength indicates that the athlete can move with high efficiency.
if you cannot complete the test fully, your core strength needs improvement.
Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. This results in wasted energy and poor biomechanics. Good core strength indicates that the athlete can move with high efficiency.
·
If you are unable to complete
the test practice the routine three or four times each week until you improve.
·
By comparing your results
over time, you will note improvements or declines in core strength.
