Print this page

Exercises to Develop Back and Abdomen Muscles Sit-Ups For all sit-up exercises, start with repetitions (reps) of 2 sets x 10 with your athletes. Gradually increase to 20 reps or more as athletes' conditioning increases. There are also many variations that you can perform with sit-ups to develop abdomen and back muscles. We have included a few of the basics here to get you started.   Points of Emphasis:    Squeeze abdominals as you lift Breathe out on the lift — breathe in on return to start position Never jerk or stress neck — keep chin up and out When to Use: All the time, anytime you can     Sit-Ups: Regular Lie on floor with knees bent Hands can be on chest, shoulders or on side with fingers touching ears Elbows are out to the side Keep back straight; slowly lift shoulders reaching sitting position Slowly return to start position     Sit-Ups: Crunches Perform steps 1-3 above Keep back straight; slowly lift shoulders about 45 degrees Slowly return to start position       Sit-Ups: Side Lifts Lie on left side, resting on elbow, arm is at 90 degrees, knees are 45 degrees Lift hips off ground until body is in a straight line Slowly return to start position Switch sides and perform lifts     Sit-Ups: With Medicine Ball Reps: 2x5 Lie on floor with arms and legs outstretched Hold medicine ball in between hands Slowly lift ball and legs off ground at 45 degrees Slowly return to start position       Trunk Lifts Reps: 2x10 Lie face down on the floor with toes pointed back Hands and legs are straight out Slowly raise upper body off the ground as high as possible Slowly return to start position       One Arm Lifts You can also add variety to this exercise alternating arm lifts.     Points of Emphasis:    Can also be performed by lifting only legs or alternating arms and legs Do not use arms for leverage Keep hips, thighs, knees, and feet on the ground When to Use: Early season and throughout season as maintenance if desired     Horizontal Swings Reps: 2x10 Stand with feet shoulder width apart Hold dumbbell or weighted object with both hands straight out in front of body, chest level Swing toward one side As momentum increases, check the motion by pulling in opposite direction Repeat swinging action from side-to-side   Points of Emphasis: Allow work to come from the shoulders and arms When to Use: Early season and throughout season as maintenance if desired     Ball Trunk Twists Reps: 1x10 Stand back-to-back with a teammate with feet spread wider than shoulders One athlete is holding ball next to body Begin rapidly twisting the torso in the opposite direction of the ball Check the twist, with one in the opposite direction, releasing ball to teammate Concentrate on rapid cocking action before twisting in the direction of the throw   Points of Emphasis:  Use lighter ball, football at beginning, works towards using a heavier ball When to Use:    Early season and throughout season as maintenance if desired Can also practice with or without a partner       Leg Raises Reps: 2x10 Lie on back with upper body raised on elbows Lift one leg up about 20 centimeters (about eight inches) from ground Alternate legs   Points of Emphasis: Can also be performed lifting both legs at same time When to Use: Early season and throughout season as maintenance if desired     Remind your athletes to keep their toes up to the sky as they lift their leg from the hip joint and not the trunk.   As your athlete progresses, help them extend their range of motion by gently, lifting their leg higher. Remember, a little tension is okay, pain is not good.   You do not want your athlete to lean back on their arms. Stress the importance of doing the exercise correctly, to improve their athletic performance and confidence.   This is almost correct; ask the athlete to extend their arms fully, until their elbows and back are straight, tummy tucked tight.

Prev Page                                                                 Next Page