Core Performance Workout
Thursday, November 12, 2009
My Program: Volleyball
Schedule: 5 Days per Week
Duration: 75 minutes
Phase: Foundation
Progress: Week: 1
Y, T, W, L- Physioball
Start Position: Lying face down prone over the top of the ball so that your back is
flat and your chest is off the ball
Procedure: Y: Glide your shoulder blades back and down and then raise your
arms over your head to form a "Y"
Return to start position and repeat for prescribed number of repetitions
T: Glide your shoulder blades back and down and then raise your arms to the side
to form a "T"
Return to start position and repeat for prescribed number of repetitions
W: Bend your elbows to 90 degrees
Glide your shoulder blades back and down and then lift your arms to the side to
form a "W"
Return to start position and repeat for prescribed number of repetitions
L: Glide your shoulder blades back and down, lift elbows to the ceiling as they
bend to 90 degrees, and rotate hands to the ceiling
Reverse the steps back to the start position and repeat for prescribed number of
repetitions
Coaching Keys: Initiate movement with the shoulder blades, not the arms
On the Y, T, and W, keep the thumbs up
You Should Feel: Working your shoulders and upper back
Quadruped Posterior Rocking
Start Position: On hands and knees with hands under shoulders and knees under
hips
Procedure: Pull your belly button into your spine while maintaining a natural
curve in your lower back
Move hips backward until you start feeling your pelvis rotating
Return to start position and repeat for the prescribed number of repetitions
Coaching Keys: Draw your belly button in without losing the curve in your lower
back or feeling your rib cage expanding
You should be able to breathe normally
Try to hold your pelvis still thorughout range of motion
You Should Feel: Working your low back and mobilizing your hips
Hip Abduction- Quadruped
Start Position: On your hands and knees with bellybutton drawn in and shoulders
pushed away from floor
Procedure: Keeping your knee bent, lift your right leg to the side and slightly back
Return to start position and repeat for prescribed number of repetitions
Repeat on the opposite side
Coaching Keys: Do not allow any movement through the trunk as leg moves
Lift leg slightly back as it lifts to the side
You Should Feel: Working your glutes
Hip Crossover- Feet Down
Start Position: Lying face up on ground with arms to the side, knees bent, and feet
flat
Procedure: Let knees fall to left
Reverse to right
Continue for prescribed number of repetitions
Coaching Keys: Keep shoulders on ground
Keep knees together
Keep stomach tight
Do not let knees touch ground
You Should Feel: Stretching and working the torso
Glute Bridge
Start Position: Lying face up on ground with arms to side, knees bent, and heels
on ground
Procedure: Lift hips off the ground until knees, hips, and shoulders are in a
straight line
Hold 2-3 seconds, return to start position and repeat for prescibed number of
repetitions
Coaching Keys: Do not let back hyperextend
You Should Feel: Working mainly your glutes and secondarily your hamstrings
and low back
Backward Lunge
Start Position: Standing
Procedure: Step backward into lunge with left foot and contract left glute
Return to standing position by pulling through with left hip flexor and immediately
step into lunge with other leg
Continue for prescribed number of repetitions
Coaching Keys: Maintain posture throughout movement
Contract back glute during stretch
Do not let front knee slide past foot
Do not let front foot touch ground as you step into next lunge
You Should Feel: Stretching the hip flexor of back leg and glute of front leg
Knee Hug Lunge Elbow to Instep
Start Position: Standing
Procedure: Lift right knee to chest and grab below knee with hands
Pull knee to chest while contracting left glute
Step forward into lunge
Place left hand on the ground and right elbow to the inside of the right foot, and
hold stretch for two seconds
Place right hand outside of foot and push hips to sky and hold for two seconds
Drop hips, lift chest, and step into next stretch
Continue for prescribed number of repetitions
Coaching Keys: Keep chest up
Contract glute of leg you are standing on
Keep back knee off ground
Contract back glute during lunge
You Should Feel: Stretching the glute and hamstring of front leg and hip flexor in
back leg
Stretching both groins, back leg hip flexor, front leg glute and hamstring
Hand Walk
Start Position: Standing
Procedure: Bend over at waist and walk hands out into a pushup position
Keeping knees straight, walk toes toward hands
When stretch is felt, walk hands back out and repeat for prescribed number of
repetitions
Coaching Keys: Keep knees straight
Walk hands out farther beyond your head for increased difficulty
Keep stomach tight
You Should Feel: Stretching the hamstrings
Working the shoulders and torso
Rapid Response 2 Inch Runs- Forward
Start Position: Standing in athletic base position
Procedure: Run as quickly as possible moving feet two inches up and forward
with each step for the prescribed amount of time
Coaching Keys: Maintain athletic base position
Let arms move slowly and rhythmically
Feet should "pop" and NOT "scuff"
You Should Feel: Working your hips, knees and ankles and challenging your
coordination
Off Box Stabilization
Start Position: Standing on a low box with feet just outside of shoulders and arms
at your side
Procedure: Step off box
Land with hips back and down, keeping knees behind toes and arms raised behind
your torso as if ready to jump again
Coaching Keys: Anticipate the ground in order to land softly
Keep chest over knees and back flat during movement
Do not allow knees to collapse to the inside upon landing
You Should Feel: Working your hips and legs
Box Hop- Lateral
Start Position: Standing on one leg nearest to a low box with with hips
perpendicular to the box
Procedure: Hop laterally onto the box
Hold a stable landing position for three seconds
Step down off the box and repeat with the same leg for the prescribed number of
repetitions
Repeat on opposite leg
Coaching Keys: Use hip and arms to generate force
Land softly by absorbing through your hip
Do not allow knee to collapse to the inside upon takeoff or landing
You Should Feel: Working your hips and legs
Box Hop- Medial
Start Position: Standing with hips perpendicular, on the leg furthest, to a low box
Procedure: Hop medially onto the box
Hold a stable landing position for three seconds
Step down off the box and repeat the drill for the prescribed number of repetitions,
then repeat on the opposite leg
Coaching Keys: Use hip and arms to generate force
Land softly by absorbing through your hip
Do not allow knee to collapse to the inside upon takeoff or landing
You Should Feel: Working your hip and leg
Rotational Jump- 90 Degree Countermovement Stabilize
Start Position: Standing with feet just outside of shoulders and hands behind head
Procedure: Sit back and down into squat position, keeping knees behind toes
Immediately jump vertically
Pull toes to shins in mid-air and rotate 90 degrees in one direction
Land in squat position, reset to start position and repeat jump in opposite direction
Coaching Keys: Keep chest up during jump
Extend hips completely during jump
Maintain controlled body position in the air in order to land softly, with hips back
and down
You Should Feel: Working your torso, hip, and leg to neutralize the rotation and
generate rotational power during takeoff and landing
Acceleration Wall Drill- Posture Hold
Start Position: Standing facing wall
Procedure: Place hands on wall and lean forward so ears, shoulders, hips, knees,
and ankles are in a straight line
Lift right knee and foot off the ground toward wall and hold
Coaching Keys: Maintain perfect posture, foot directly under knee, and toes
pulled up to shin
Contract back glute during hold
You Should Feel: Working the back hip, trunk, and shoulders
Acceleration Wall Drill- Marching
Start Position: Standing facing wall
Procedure: Place hands on wall and lean forward so ears, shoulders, hips, knees
and ankles are in a straight line
Lift right knee and foot off the ground toward wall and drive down to start position
Lift left knee and foot, drive down to ground and repeat for prescribed number of
repetitions
Coaching Keys: Maintain perfect posture, foot directly under knee, and toes
pulled up to shin
Contract back glute as opposite knee lifts off ground
You Should Feel: Working the back hip, trunk, and shoulders
Arm Action- Seated
Start Position: Sitting with legs straight in front of body
Elbows bent to 90 degrees
Procedure: Alternately swing arms forward and back as if running
Begin slowly and finish as quickly as possible for prescribed time
Coaching Keys: Swing hands in front of face and elbows back behind body
Maintain perfect posture
You Should Feel: Working the arms and trunk
Pillar Skip- In Place Linear Acceleration
Start Position: Standing
Procedure: Lift knee and foot with opposite arm
Drive foot down to ground, generating a double foot contact as opposite foot and
knee lift
Alternate and repeat for prescribed number of repetitions while remaining in place
Coaching Keys: Maintain perfect posture
Keep toes pulled up to shins
Push foot through the ground with hips going into full extension
Initiate movement from glutes
Drive elbows back as opposite leg attacks ground
You Should Feel: Working the entire body
Acceleration- Split Stance
Start Position: Standing with one foot staggered in front of the other
Procedure: Accelerate forward for prescribed distance
Coaching Keys: Accelerate with perfect posture and body lean with feet driving
back and down
Drive elbows back vigorously during acceleration
You Should Feel: Throughout entire body
Bench Press- Incline Alternating Dumbbell
Start Position: Lying face up on incline bench, holding dumbbells at the outside
edges of your shoulders, palms facing your thighs
Procedure: Lift dumbbells straight up over your chest
Keeping one arm straight, lower the other dumbbell to just above chest height, then
push it back up
Switch arms and repeat for prescribed number of repetitions
Coaching Keys: Keep your non-working arm straight
Keep your feet on the floor and your hips and shoulders on the bench at all times
Keep stomach pulled in to stabilize your core
You Should Feel: Working your chest, shoulders, and triceps
Lat Pulldown
Start Position: Kneeling or seated under lat pulldown machine holding bar or
handles overhead with palms facing away
Procedure: Keeping stomach tight and chest up, slide shoulder blades back and
down and then pull elbows to side
Return to start position and repeat for prescribed number of repetitions
Coaching Keys: Do not allow back to arch during exercise
Initiate movement by sliding shoulder blades back and down
Do not rock torso forward or backward during exercise
You Should Feel: Working your back and arms
Bicep Curl- Split Dumbbell
Start Position: Standing holding dumbbells at your side and the front leg on a
stable object about mid-thigh height
Shift weight forward onto front leg, taking back leg into a stretch
Procedure: Keeping elbows still, lift dumbbells to shoulders as you rotate your
palms to the ceiling
Return to start position and repeat for prescribed number of repetitions
Coaching Keys: Keep back glute tight throughout movement
Do not allow back to move during exercise
Keep stomach tight throughout entire range of motion
Do not rock forward or back
Do not let elbows move
You Should Feel: Working your biceps and stretching your glutes and hip flexors
Push Up- Close Grip
Start Position: Prone on the floor with your elbows close to your sides and hands
underneath your chest
Procedure: Press up as one unit until your arms are straight
Lower yourself so your chest touches your hands while keeping your elbows close
to your sides
Repeat for prescribed number of repetitions
Coaching Keys: Lock your belly button drawn in to stabilize your pillar before
starting
Keep your back and torso flat at all times
You Should Feel: Working your abs, chest, shoulders, and triceps
Foam Roll- Quad/Hip Flexor
Start Position: Face down on ground with foam roll under the front of your thigh
Procedure: Roll the quad from your hip to just above your knee
Coaching Keys: For added benefit, cross one leg over the other, placing all your
body weight on the front of one thigh
The more uncomfortable it is, the more that muscle needs to be massaged
Hold on sore spots for an extended time to release them
Roll slightly on the outside and inside as well as down the front of the thigh
You Should Feel: As if you were getting a massage
Foam Roll- Upper Back
Start Position: On ground, face up, with foam roll under your mid-back
Head supported with your hands
Procedure: Roll from your shoulders down to the middle of your back and repeat
Coaching Keys: The more uncomfortable it is, the more that muscle needs to be
massaged
Hold on sore spots for an extended time to release them
Hold your hands behind your head with your elbows pointed to the sky
You Should Feel: As if you were getting a massage
Foam Roll- Lat
Start Position: On ground, lying on your side, with foam roll under your armpit
Procedure: Roll from the side of the lower back up to your armpit
Coaching Keys: The more uncomfortable it is, themore that muscle needs to be
massaged
Hold on sore spots for an extended time to release them
You Should Feel: As if you were getting a massage
Reach, Roll- Physioball
Start Position: Kneeling behind a physioball with your arms extended and back of
your hands on the ball
Procedure: Roll the ball forward and your hips backward as your chest drops
toward the floor
Lift and exhale as you hold the stretch for two seconds
Coaching Keys: Keep your hips back as you roll the ball forward
Attempt to lift your hands off the ball as you exhale, but keep your hands in
contact with the ball
You Should Feel: Stretching in the upper back and shoulders
Pec Stretch- Physioball
Start Position: Kneeling beside a physioball, bent at the hips with one bent elbow
on top of the ball
Procedure: Drop your chest slightly to the ground until a gentle stretch is felt in
the chest
Exhale and hold the stretch for 2 seconds
Relax and repeat
Coaching Keys: Keep your chest parallel to the ground
Keep elbow bent
Feel the stretch in your chest and not in your shoulder
You Should Feel: Stretching in the chest