core strength session 2. 1. age group suitable for all players aged 9 and over 2. session objectives...
TRANSCRIPT
CORE STRENGTH SESSION 2
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
CORE STRENGTH SESSION 2
• 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
CORE STRENGTH SESSION 2
• Exercise 2 – Suspended Kneeling Roll Out
Sets = 4
Reps =10 Reps
Work to Rest Ratio = 1 to 1
Resistance = Bodyweight Objective of Exercise
A. Begin to develop core stabilityB. Develop balance
CORE STRENGTH SESSION 2
• Exercise 3 – Kneeling Oblique Roll Out
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
CORE STRENGTH SESSION 2
• Exercise 4 – Suspended V Sits
Sets = 4
Reps = 15 Reps
Work to Rest Ratio = 1 to 1
Resistance = Bodyweight Objective of Exercise
A. Begin to develop core stabilityB. Develop balance
CORE STRENGTH SESSION 2
• Exercise 5 – Suspended Prone Plank
Sets = 1
Reps = 4 Reps each 30 seconds in duration
Work to Rest Ratio = 1 to 1
Resistance = Bodyweight Objective of Exercise
A. Begin to develop core stabilityB. Develop balance
CORE STRENGTH SESSION 2
• Exercise 6 – Suspended Single Leg Prone Plank
Sets = 1
Reps = 4 Reps each 30 seconds in duration
Work to Rest Ratio = 1 to 1
Resistance = Bodyweight Objective of Exercise
A. Begin to develop core stabilityB. Develop balance
CORE STRENGTH SESSION 2
• Exercise 7 – Suspended Crunch (Elbows)
Sets = 4
Reps =10 Reps
Work to Rest Ratio = 1 to 1
Resistance = Bodyweight Objective of Exercise
A. Begin to develop core stabilityB. Develop balance
CORE STRENGTH SESSION 2
• Exercise 8 – Suspended Lateral Sway
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
