Barrieu’s Core Strength and Stability Program

Objective

To improve core stability, which helps quickness and your ability to change direction!

Frequency

Five workouts per week, year-round. Lay off for two or three days prior to a game.

Duration

Core stability plays an enormous role in your quickness and agility. Don't short-circuit your abs and lower back. Treat them the same way you do your other important muscles—try to improve your explosiveness, repetitions, or duration.

WORKOUT ORDER

Lower Back

The muscles in your lower back support your torso, and can be a great source of explosive power.

All Fours

Get down on your hands and knees, looking straight ahead. Simultaneously raise your right arm in front of you and straighten and extend your left leg in front of you. Return to the starting position and repeat 20 times. Rest 5 seconds and switch to the other side. Don't lift your leg higher than your back.

SPARQ Power Ball All Fours

Lie face down with your hips positioned on the SPARQ Power Ball. Use the motion from the All Fours. Don't use your down hand and knee for support—they should have light contact with the ground.

Abdominals and Obliques

Your abs and obliques are used for balance—quick turns and changes in direction come from strong and stable core muscles.

Pelvic Tilt

Lying on your back with both knees bent and feet flat on the floor, flatten the small of your back against the floor, without pushing down with your legs. Hold for 30 seconds, relax for 30 seconds. Repeat five times.

Scissors

Lie on your back with your head down, arms palm-down at a 45-degree angle to your body. Raise your legs slightly (about six inches) off the floor. Alternate your legs up and down in a scissor motion while maintaining a pelvic tilt posture for the whole duration of the exercise. Your legs should go no higher than 12 inches, and should not touch the ground. Do 60 reps. Rest, then do a scissor motion where you spread and close your legs no more than two feet. Do 60 reps.

Roll and Hold

Start on your back with straight legs flat on the floor. Crunch your chest up to a 90-degree angle while keeping your legs flat on the ground. Then start lowering your chest as much as possible while maintaining the pelvic tilt. Once your shoulder blades are just above the ground, raise your heels off the ground and maintain this position for 8 seconds. Relax completely for 5 seconds in the starting position. Do 7 reps.

Squirms

Lie on your back with your head down, arms palm-down at a 45-degree angle to your body. Holding the pelvic tilt posture, try to reach in with your hand as far as possible under the knee toward the opposite leg. Do 50 reps.

Bicycles

Lie on your back, holding the pelvic tilt posture. Bring your right elbow and left knee up, twisting and bending at the waist. Your right knee should be extended. Now switch: twist at the torso and touch your left elbow to your right knee. Your left knee should be extended. Do as many of these motions as possible in 30 seconds. Rest 30 seconds and repeat.