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.

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Presentation transcript:

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. To improve players balance and strength in key areas 3. Equipment Required 1 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 stability B. 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 stability B. 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 stability B. 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 stability B. 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 stability B. 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 stability B. 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 stability B. 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 stability B. Develop balance