All forms of movement begin at the center of the body called the core. All athletes should first develop adequate core strength before beginning any other forms of exercise. A strong core allows for functional strength, balance and efficient movement throughout the entire body. Core exercises are designed to strengthen the area from the low back-pelvis-hip (lumbo-pelvic-hip), trunk (thoracic spine), and neck (cervical spine). A strong core also helps athletes train with heavier loads which may help increase performance gains throughout the body.
SECTION 1: Beginning Level Exercises
Weight Shift to Side
Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, perform a crunch, hold at least 1-2 seconds, repeat.
Weight Shift Front/Back
Attach waist cords, stand on center of the training mat, stand on 2 legs with a staggered stance, lean forward placing bodyweight on forward leg, hold for time period while keeping body stable, repeat to rear leg. You can also reverse legs and repeat.
Single Leg Weight Shift
Attach waist cord, stand on center of the training mat, shift bodyweight to the leg opposite to cord attachment and hold for time period while keeping body stable, repeat in various directions and with opposite leg and cord attachment.
Note: One cord attachment as shown is the more advanced version of this exercise. You can also attach 1 waist cord to each side for an easier exercise.
Single Leg Balance
Attach waist cords, stand on center of the training mat, lift one leg while balancing on other, hold for time period while keeping body stable, repeat other side.
Note: To make the exercise more challenging, you can attach only 1 waist cord to the opposite side of the weight shift.
Single Leg Balance w/Reach
Attach waist cords, stand on center of the training mat, lift one leg then reach forward while balancing on other leg, hold for time period while keeping body stable, return to start position, repeat with other leg.
Note: To make the exercise more challenging, you can attach only 1 waist cord to the opposite side
of the leg standing on.
Single Leg Balance Row
Attach waist cords, grasp hand grips with cords positioned as shown and stand on center of the training mat, lift one leg, bend at waist, while reaching forward with arms extended. Quickly, but in control, perform a row motion with arms while balancing and keeping body stable, repeat standing on other leg.
Single Leg Cobra w/Hip Extension
Attach waist cords, grasp hand grips with cords positioned as shown and stand on center of the training mat, lift one leg, bend at waist while reaching forward with palms facing upward. Quickly, but in control, lift arms back as shown while balancing and keeping body stable, repeat standing on other leg.
Single Leg 1-Arm PNF Pattern
Attach waist cords, grasp hand grip with cord positioned as shown and stand on center of the training mat, lift one leg. Balancing the body, draw an imaginary box with arms extended out quickly, but in control, pausing briefly at each corner, repeat.
Single Leg Box Pattern
Attach waist cords, grasp hand grip with cord positioned as shown and stand on center of the training mat, lift one leg. Balancing the body, draw an imaginary box with arms extended out quickly, but in control, pausing briefly at each corner, repeat.
1 Arm Opposite Leg Reach
Attach waist cords, stand on center of the training mat, lift one leg. Hold arms out to the side then reach down to the weight bearing foot with your opposite arm while keeping your balance and control of the body, repeat other arm and leg.
Note: You can also use hand grips in the reaching hand for and additional challenge.
Single Leg Overhead Press
Attach waist cords, grasp hand grips with the cords positioned as shown and stand on center of the training mat, lift one leg. Balancing the body, perform a overhead (military) press quickly, but in control, then repeat on other leg.
Single Leg Figure 8 Pattern
Attach waist cords, grasp hand grips with the cords positioned as shown and stand on center of the training mat, lift one leg. Balancing the body, with arms extended, draw a large figure 8 quickly, but in control, repeat.
SECTION 2: Intermediate Level Exercises
Multiplanar Lunges
Attach waist cords, stand on the rear side of the training mat with feet shoulder width apart, quickly step forward with one leg and bend the knee 90 degrees or less, return to starting position by forcefully pushing off of forward leg. Repeat movement in various directions then repeat with other leg.
Multiplanar Lunges w/Stabilization
Attach waist cords, stand on the rear side of the training mat with feet shoulder width apart, quickly step forward with one leg and bend the knee 90 degrees or less, stabilize for 1-2 seconds, then return to starting position by forcefully pushing off of forward leg. Repeat movement in various directions then repeat with other leg.
Single Leg Squat
Stand on center of the training mat on one leg, hold other leg behind supporting leg but off the mat, grasp hand grips with cords positioned as shown, bend at waist toward platform keeping knee and back straight, lower body until cords are all the way retracted, then return to standing position, repeat standing on other leg.
Note: Waist cords are optional.
Single Leg Romanian Deadlift
Stand on center of the training mat on one leg, hold other leg behind supporting leg but off the mat, grasp hand grips with cords positioned as shown, bend at waist toward platform keeping knee and back straight, lower body until cords are all the way retracted, then return to standing position, repeat standing on other leg.
Note: Waist cords are optional.
Single Leg Squat Hand Touchdown
Attach waist cords, stand on center of the training mat on one leg. Once balance is achieved perform a squat exercise keeping the knee 90 degrees or less while reaching down and touching toes with opposite arm. Return to starting position, then repeat with other leg and arm
Note: You can use hand grips in the reaching hand for an additional challenge.
Windmill
Attach waist cords and grasp hand grips with cords positioned as shown, stand on the center of the training mat, (balance on one foot for a more challenging exercise) with arms held out to sides, bend at waist and reach down to mat with one arm while keeping the other arm out and then return to the start position. Repeat with the opposite arm.
Note: If standing on one leg is too difficult, then the user should resort to standing on both legs while performing the exercise.
Single Leg Squat Throw & Catch
Attach waist cords, stand on center of the training mat on one leg. Once balance is achieved, perform a squat exercise keeping the knee 90 degrees or less. While in squatting position, have another person throw a medicine ball to you and throw it back before returning to starting position, repeat other leg.
Single Leg Squat w/Same Side Reach
Attach waist cords, stand on center of the training mat on one leg. Once balance is achieved, perform a squat exercise keeping the knee 90 degrees or less. Rotate torso and reach toward the side of the supporting leg, return to starting position, repeat with other leg and other side.
Note: Hand cord is an optional attachment for this exercise.
Step Up and Balance
Place plyostep or plyobox on front center of training mat securely, attach waist cords, stand behind box, quickly and step up onto box and lift other leg, flexing the hip to 90 degrees, stabilize body 1-2 seconds before returning to start position, repeat with other leg.
Single Leg Squat w/Opposite Side Touchdown
Attach waist cords, stand on center of the training mat on one leg. Once balance is achieved, perform a squat exercise keeping the knee 90 degrees or less. Reach down and touch toes of the supporting leg with opposite arm, return to starting position, repeat with other leg and other side.
SECTION 3: Advanced Level Exercises
Multiplanar Hop w/Stabilization
Attach waist cords, stand on one rear side of training mat, place feet slightly apart. Perform a hop in various directions, stabilize landing 1-2 seconds before hopping to another position on the mat, repeat.
Multiplanar Jump Up w/Stabilization
Place plyostep or plyobox on front center of training mat securely, attach waist cords, stand behind box the jump up onto step, stabilize landing 1-2 seconds before stepping down to starting position, repeat. Then repeat exercise with step beside the user.
Multiplanar Jump w/Stabilization
Attach waist cords, stand in the middle of the training mat, place feet slightly apart. Perform a jump in various directions, stabilize landing 1-2 seconds before jumping to another position, repeat.
Multiplanar Jump Down w/Stabilization
Place plyostep or plyobox on front center of training mat securely, attach waist cords, stand on box then jump down to mat, stabilize landing 1-2 seconds before stepping up to starting position, repeat. Then repeat exercise with step beside the user.
Squat Jump w/Stabilization
Attach waist cords, stand on center of training mat, place feet shoulder width apart. Perform a squat motion with an explosive jump, stabilize landing for 1-2 seconds, repeat.
Multiplanar Single Leg Jump Up w/Stabilization
Place plyostep or plyobox on front center of training mat securely, attach waist cords, stand on one leg, stand behind box the jump up onto step, stabilize landing 1-2 seconds before stepping down to starting position, repeat. Then repeat exercise with step beside the user, jumping with leg closest to step.
Multiplanar Single Leg Jump Down w/Stabilization
Place plyostep or plyobox on platform securely beside user, attach waist cords, step onto box, stand on one leg, then jump down to platform, stabilize landing for 1-2 seconds before stepping back onto box, repeat. Then repeat exercise with step in front of user.
