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Published on June 11th, 2009 | by Peter Ekström

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Core muscle strength test

Are your abdominal and lower back muscles strong enough?  If you are able to complete this test then it indicates that 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.

Core Muscle Strength Test

The objective of the Core Muscle Strength Test is to monitor the development of the athlete’s abdominal and lower back muscles.

Required Resources

To undertake this test you will require :

  • Flat surface
  • Mat
  • Watch

How to conduct the test

The Core Muscle Strength Test is conducted as follows:

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 Position the watch on the ground where you can easily see it.
Assume the basic press up position as in the picture above.
Hold this position for 60 seconds.
Lift your right arm off the ground.
Hold this position for 15 seconds.
Return your right arm to the ground and lift the left arm off the ground.
Hold this position for 15 seconds.
Return your left arm to the ground and lift the right leg off the ground.
Hold this position for 15 seconds.
Return your right leg to the ground and lift the left leg off the ground.
Hold this position for 15 seconds.
Lift your left leg and right arm off the ground.
Hold this position for 15 seconds.
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.
Return to the basic press up position – as in the picture above.
Hold this position for 30 seconds.

Analysis

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.

Test from David Hunter
Dip Engineering. Grad Dip CAD. NLP Practitioner
National Coaching Level 1. New Zealand

Read about Davids core training with a swiss ball

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