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Core Muscle Strength & Stability Test

Core Muscle Strength & Stability Test. Objective The objective of the Core Muscle Strength & Stability Test is to monitor the development of the referees abdominal and lower back muscles. Points will allocated for each level reached TARGET = 100 Points . Required Resources

JasminFlorian
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Core Muscle Strength & Stability Test

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  1. Core Muscle Strength & Stability Test

  2. Objective • The objective of the Core Muscle Strength & Stability Test is to monitor the development of the referees abdominal and lower back muscles. • Points will allocated for each level reached • TARGET = 100 Points

  3. Required Resources • To undertake this test you will require : • Flat surface • Mat • Watch

  4. How to conduct the test The Core Muscle Strength & Stability Test is conducted as follows:

  5. * Position the watch on the ground where you can easily see it * Assume the basic press up position (elbows on the ground) - as in the picture above * Hold this position for 60 seconds Points = 1 on completion level 1 (Sub Total 1)

  6. * Lift your right arm off the ground * Hold this position for 15 seconds Points = 3 on completion Level 2 (Sub Total 4) * Return your right arm to the ground and lift your left arm off the ground * Hold this position for 15 seconds Points = 5 on completion Level 3 (Sub Total 9) HOW are you going so far!

  7. * Return your left arm to the ground and lift your right leg off the ground * Hold this position for 15 seconds Points = 6 on completion of Level 4 (Sub Total 15) * Return your right leg to the ground and lift your left leg off the ground * Hold this position for 15 seconds Points = 10 on completion of Level 5 (Sub Total 25)

  8. * Lift your left leg and right arm off the ground * Hold this position for 15 seconds Points = 15 on completion Level 6 (Sub Total 40) * Return you left leg and right arm to the ground *Lift your right leg and left arm off the ground * Hold this position for 15 seconds Points = 25 on completion Level 7 (Sub Total 65)

  9. * Return to the basic press up position (Elbows on the ground) - as in the picture above * Hold this position for 30 seconds Points = 35 on completion Level 8 TOTAL = 100 Points CONGRATULATIONS You made it

  10. Analysis • Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. • If you were able to complete this test then it indicates you have good core strength. If you are unable to complete the test then repeat the routine 3 or 4 times a week until you can. • If core strength is poor then the torso will move unnecessarily during motion and waste energy. Good core strength indicates that the athlete can move with high efficiency.

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