Core Muscle Strength & Core Muscle Strength & Stability TestStability Test

ObjectiveObjectiveThe objective of the Core Muscle Strength The objective of the Core Muscle Strength

& Stability Test is to monitor the & Stability Test is to monitor the development of the referees abdominal development of the referees abdominal and lower back muscles. and lower back muscles.

Points will allocated for each level reached Points will allocated for each level reached TARGET = 100 Points TARGET = 100 Points

Required ResourcesRequired ResourcesTo undertake this test you will require :To undertake this test you will require :Flat surface Flat surface Mat Mat Watch Watch

How to conduct the testHow to conduct the test

The Core Muscle Strength & Stability The Core Muscle Strength & Stability Test is conducted as follows:Test is conducted as follows:

* 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)

* 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!

* 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)

* 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)

* 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

Analysis Analysis Analysis of the result is by comparing it with the Analysis of the result is by comparing it with the

results of previous tests. It is expected that, with results of previous tests. It is expected that, with appropriate training between each test, the appropriate training between each test, the analysis would indicate an improvement.analysis would indicate an improvement.

If you were able to complete this test then it If you were able to complete this test then it indicates you have good core strength. If you are indicates you have good core strength. If you are unable to complete the test then repeat the unable to complete the test then repeat the routine 3 or 4 times a week until you can.routine 3 or 4 times a week until you can.

If core strength is poor then the torso will move If core strength is poor then the torso will move unnecessarily during motion and waste energy. unnecessarily during motion and waste energy. Good core strength indicates that the athlete can Good core strength indicates that the athlete can move with high efficiency. move with high efficiency.