Core strength test

[maverick_15]

I was looking for a core strength test and came across the following:

Objective

The objective of the Core Muscle Strength & Stability Test is to monitor the development of the athlete's abdominal and lower back muscles.

Equipment Needed

To undertake this test you will need:
Flat surface
Mat
Watch

Conducting the Test

The Core Muscle Strength & Stability Test is conducted as follows:
Position the watch on the ground where you can easily see it
Assume the basic plank position (elbows on the ground)
Hold this position for 60 seconds
Lift your right arm off the ground
Hold this position for 15 seconds
Return your right arm to the ground and lift the left arm off the ground
Hold this position for 15 seconds
Return your left arm to the ground and lift the right leg off the ground
Hold this position for 15 seconds
Return your right leg to the ground and lift the left leg off the ground
Hold this position for 15 seconds
Lift your left leg and right arm off the ground
Hold this position for 15 seconds
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
Return to the basic press up position (elbows on the ground) - as in the picture above
Hold this position for 30 seconds

Analysis

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

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

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.

http://sportsmedicine.about.com/od/b.../core_test.htm

Now I tried this and found it to be harder than I thought. Core strength is key for many other exercises so it's something that if you train seriously you want to be aware of.

[1 REP MAX]

yip, i use a flexi bar once a week.

[Roach-Rampino]

Nice post Mav, I'll give this a whirl and let you know how I get on.

[maverick_15]

yip, i use a flexi bar once a week.

How do they work? Is it weighted at either end and you shake it from side to side so that you're resisting the movement? Is it any good? I'd be interested to know how you found the test since you do core training as a matter of course.

[1 REP MAX]

Yes they are weighted, here is a clip that shows you how to do it. This has yoga mixed in it but you can see how you use it. For the test i have not actually done it yet. I will try it today and let you know.

http://www.youtube.com/watch?v=BUSEoeCSo1A