Oikealla asennolla tarkoitetaan mm. sitä, että vartalo pysyy suorassa. Selän köyristäminen (lantio kohti taivasta) tai yliojentaminen (lantio kohti maata) voidaan katsoa virheeksi.
The aim of core stability training is to ensure the deep trunk muscles are working correctly to control the lumbar spine during dynamic movements, e.g. lifting a heavy box or running. 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. The core muscle strength test can be used to monitor the development of the athlete’s core strength.
Required resources:
To undertake this test you will require a flat surface, an assistant, a mat and a watch.
How to conduct the test:
The assistant is responsible for instructing the athlete as to the position to assume at the appropriate time sequence. Throughout the test the back, neck and head should be maintained in the posture as per Figure 1. If the athlete is unable to hold this position then the test is to be stopped.
The core muscle strength test is conducted as follows:
Stage 1
• Using the mat to support your elbows and arms assume the Chinese press-up position as in Figure 1 above.
• Once the correct position is assumed the assistant starts the watch.
• Hold this position for 60 seconds.
Stage 2
• Lift your right arm off the ground.
• Hold this position for 15 seconds.
Stage 3
• Return your right arm to the ground and lift the left arm off the ground.
• Hold this position for 15 seconds
Stage 4
• Return your left arm to the ground and lift the right leg off the ground
• Hold this position for 15 seconds.
Stage 5
• Return your right leg to the ground and lift the left leg off the ground.
• Hold this position for 15 seconds.
Stage 6
• Lift your left leg and right arm off the ground.
• Hold this position for 15 seconds.
Stage 7
• Return your left leg and right arm to the ground.
• Lift your right leg and left arm off the ground.
• Hold this position for 15 seconds.
Stage 8
• Return to the basic Chinese press up position – as in Figure 1 above.
• Hold this position for 30 seconds.
Stage 9
• End of test.
Record the stage at which the athlete is unable to maintain the correct body position or is unable to continue with the test.
Analysis
Analysis of the result is by comparing it with previous test results. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. If the athlete is able to complete the test, up to and including stage 8, then it indicates they have good core strength.
Valvomo: Otsikkoa muokattu 1.10.2020.
Tosin juoksutekniikkakaan ei varmaan ole maailman paras.
