Specificity: Core strength and stability
Goal: Injury prevention, power
Muscles used: Erector Spinae, Trapezius, Anterior and Medial Deltoids, Gluteus Maximus
Equipment: none
This week we'll continue our series on torso/core conditioning exercises with the Superman. This is a great movement to develop muscle balance for the often neglected spinal erectors and trapezius muscles. Remember, the torso or core provides the link between upper and lower body strength and power. Including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.
Click here for muscles of the core
Start position: Lie on your stomach with your legs and arms fully extended, palms facing one another. Point your toes (plantar flex) toward the wall behind you. Maintain a neutral cervical spine by looking down toward the floor.
On an exhalation slowly raise both legs 3-6 inches off the ground while simultaneously raising your hands and arms 2-3 inches off the floor. Reach through your fingertips and toes to make your body as long as possible. Maintain a neutral cervical spine by continuing to look down at the floor. Hold for a count of 5. To increase the intensity of the exercise gradually increase the time you hold the up position.
Slowly release your legs and arms to the floor as you inhale.
Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.
Incorporate the Superman into your conditioning routine twice per week for best results. Be sure to check back next week as we start our series on agility training for the beach game.
See you on the beach!
Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness
“We’re all athletes. Some of us are just farther along in our training.”
Picture from the American Council on Exercise
No comments:
Post a Comment