Team Xcelerate: Xcelerate Your Game
Team Xcelerate: Xcelerate Your Game! Ab/Core Newsletter
February 2008
 Small Club LogoGreetings!
 
A strong core is essential to athletic performance.  An athlete must pay special attention to the abdominal/core area of the body.  The exercises below are a good start to a strong ab/core routine. 
V-Ups
 
v-up1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position. 2 sets of 15 - 20 reps.
 
Side Flexion w/Medicine or Stability Ball
 Side Flexion
Starting Position: Lie on your side over the stability ball and spread your legs for balance.

Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.
 
Repeat with the other side. 2 sets of 15-20 reps.
One Arm Prone Bridge 

One Arm Prone
1) Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
 
2) Take one hand and lift off the ground and bring back towards your hip.Now raise it out in front of your head.
 
3) Repeat with other arm. 2 sets of 15-20 reps.
Stability Ball Crunch 
Stability Ball Crunch 
1. Sit in upright position on flexaball with feet flat on floor.
 
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor.

3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
 
5. Return to start position.
 
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
 
2 sets of 15 - 20 reps
The Importance of StretchingStretching girl By Brooke deLench
 
A Disturbing Pattern
 
Ted was a goalie on one of my soccer teams. He was a strong and enthusiastic player who loved to play in games, but never seemed to have time to warm up before practice or games. He would arrive at each practice or game and invariably announce that he had stretched before he came and was ready to jump right in the goal. Having no reason--at least initially--to doubt Ted, I would ask my assistant coach to warm him up in goal..... Click here to read the rest of the text
Training Programs Available
 

AAU ClubTake the next step to becoming a better athlete.  The importance of speed, agility, quickness and explosion are becoming more and more critical to athletes in every sport. Athletes who have the ability to quickly and precisely move their body in an explosive manner in every direction will have a huge advantage over their competition.

 

Do you want this ability?  Do you want to develop and enhance this ability?  Do you have an edge on your competition? Do you want that edge?  If you answered YES to any of these questions contact Team Xcelerate today to enroll.  

 

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Don't forget to ask about special pricing available in your area!
 
We hope that you have enjoyed this Ab/Core newsletter and will look forward to these bi-weekly and monthly newsletters providing tips, drills and program information.  Please feel free to pass these emails along to anyone you think may be interested.
 
 
Sincerely,
 
Coach Brad Taliancich
Team Xcelerate: Xcelerate Your Game!!
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