Core Stabilty The Plank

 

 

With the return to school upon us the beginning of fall sports and pre season (track ) training for those not in a fall sport will begin again. While Lauren does participate in a fall sport,there is a less competitive component and less training time involved. She likes it and so do I. It gives her time to broaden her focus of other activities she enjoys and a good amount of metal rest as she slowly gears back to her track training.

 One aspect I always love with off-season play/training/fun is that there is a destination and focus to the exercises , we just have a while to get there.It isn’t as rigid and doesn’t take as much time(mostly because it is close to our home, or in our home)

So September begins off-season Play/Train . A parent that wants to help their athlete get an edge on the upcoming track season can implement some very simple yet powerful exercises in a short routine along with their other sports participation to help them get the basics of strength and fitness while away from the formal training of track and field which unfortunately often time does allow much time  for the foundational aspect of development to help the athlete optimize their running during the season.

I will be presenting some of our personal basic must do home exercises that help build a stronger foundation come February. Today is the Plank. ( not the the recent craze of people posing for a shot “Planking  in crazy places”….the exercise people)  This exercise is one of my favorites that I do along with Lauren and it becomes a great competition.

The Plank ROCKS , it is an awesome exercise.  It does so much  for a body.

1.Strengthens the abdominal

2. Strengthens  core stabilizing muscles of the trunk and legs

3. Helps build endurance throughout your core – including the rectus abdominus, obliques, lower back and stabilizing muscles.

4. Planks target your internal abdominal muscles unlike no other core exercise does.

5. Helps develop strong arms, wrists, spine and  quads

6.Creates improved  spinal support and better posture.

 

 How To Do A Plank Properly And Effectively

This thorough explanation comes from  Active.com 

“ Make sure wrists are directly under the shoulders at a 90 degree angle. The body should be in one line from the top of your head to your heels. Do not dip or raise your hips. This is the same positioning as a push up. You need to push back through your heels and forward through a neutral neck out through the top of the head. At the same time, press firmly down through your whole hand, and do not let your chest sink.

While here, make sure you have a hand that is totally engaged into the floor. Make sure hands are flat and fingers spread, with even spacing between each finger. Don’t press so firmly in this pose that you end up with a hyper-extended elbow. Then gently slide your shoulder blades down your back so your shoulders are away from your ears and your neck is elongated. Your head should be a natural extension of the spine. If you have slight pressure in the lower back, pelvic tilt until the feeling dissipates. Legs should be strong, straight and engaged. Your heels should point straight up to the sky, and your feet should be square.”

        Here is a YouTube Demonstration For You Visual Learners

 I would start with the following

1st week  2 sets  3x/week 20 sec each with 20 sec of rest in between

2nd week 2 sets 3xweek  30 sec each  20sec rest in between

3rd week 2 sets 3x/week 45 sec each   20sec rest in between

4th week 2 sets 3x/week 1min each  20 sec rest in between

5th -8th week on add 15 sec/week until you get to 2 mins after the 2 min threshhold with 2 sets  do 1 set 5 minutes…this will take sometime but if diligent your athlete will amaze you is a short amout of time. Let me know how your athlete does (and maybe you too!)  by leaving a comment below. 

 

Until Next Time

 

 

 

http://www.youtube.com/watch?v=pSHjTRCQxIw&feature=related

Comments

  1. Mel says:

    How many are in a set?

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