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CORE STRENGTH SESSION 1
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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 Swiss Ball and 1 Kettlebell/Medicine Ball
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CORE STRENGTH SESSION 1 Exercise 1 – Plank on Swiss Ball 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
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CORE STRENGTH SESSION 1 Exercise 2 – Plank on Medicine Ball 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
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CORE STRENGTH SESSION 1 Exercise 3 – Plank on Medicine Ball 2 Sets = 1 Reps = 4 Reps each 15 seconds per leg Work to Rest Ratio = 1 to 1 Resistance = Bodyweight Objective of Exercise A. Begin to develop core stability B. Develop balance
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CORE STRENGTH SESSION 1 Exercise 4 – Bicycle Sets = 3 Reps = 20 Work to Rest Ratio = 1 to 1 Resistance = Bodyweight Objective of Exercise A. Begin to develop core stability B. Develop balance
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CORE STRENGTH SESSION 1 Exercise 5 – Jack Knife Sets = 3 Reps = 10 Work to Rest Ratio = 1 to 1 Resistance = Bodyweight Objective of Exercise A. Begin to develop core stability B. Develop balance
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CORE STRENGTH SESSION 1 Exercise 6 – Leg Raises Sets = 2 Reps = 4 each 10 seconds per action Work to Rest Ratio = 1 to 1 Resistance = Bodyweight Objective of Exercise A. Begin to develop core stability B. Develop balance
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CORE STRENGTH SESSION 1 Exercise 7 – Side Plank Sets = 3 Reps = 10 reps per leg Work to Rest Ratio = 1 to 1 Resistance = Bodyweight Objective of Exercise A. Begin to develop core stability B. Develop balance
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CORE STRENGTH SESSION 1 Exercise 8 – Russian Twists Sets = 3 Reps = 30 reps Work to Rest Ratio = 1 to 1 Resistance = Medicine Ball – 4 to 8kg Objective of Exercise A. Begin to develop core stability B. Develop balance
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