Is your conditioning program still only focusing on the big three: strength, size and speed? If so, you're missing an essential fourth "S" to complete your training package: stability—more specifically, core stability. Why is core stability so important for optimizing sports performance? A strong core prevents common sports ailments like stiffness in the lower back and strained muscles. It also makes you more efficient in sport-specific movements like twisting and turning. (Take this test: How Strong is Your Core?)
To really train for the season, your workout needs to involve all four "S" components. Try this challenging full-body workout that incorporates core stability into every exercise.
Sets/Reps: Perform two consecutive sets of each exercise combo, with no rest between sets. This will also boost your muscular endurance, another key sports-functional modality. Rest 30 to 45 seconds and hydrate between exercise combos.
Push-Ups develop upper-body size and strength by targeting the triceps and chest, and the shoulder and upper, middle and lower back muscles. Prone Planks enhance core stability, effectively strengthening abdominal, lower and middle back muscles.
Side Lunges with Twists advance core stability, especially in the oblique and groin areas; they also build lateral leg strength. 40-yard sprints magnify speed.
This lower- and upper-body exercise combo improves balance by forcing core muscles to stabilize during each movement while also stimulating size and strength gains for the legs, hips, back, shoulders, triceps and biceps.
This effective exercise combo is particularly beneficial come game time, when you need to get back up on your feet and accelerate in different directions. Supermans reinforce core stability while also building lower back and shoulder strength. Multidirectional sprints enhance speed for spontaneously changing direction on the court, field or ice.
// Train like a National Guard Solider
// 100% FREE
// Click below to get started