Team Xcelerate: Xcelerate Your Game
Team Xcelerate: Xcelerate Your Game! Ab/Core Newsletter
March 2008
 Small Club LogoGreetings!
You've had 3 weeks to implement Part 1 of the Ab/Core routine.  It is now time to add Part 2 to your Ab/Core routine.
 
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. 
Alternating Toe Touch 
 
Alternating Toe Touches1) Start position: Lie back onto floor or bench with feet up into the air. 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. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body.
2 sets of 20 - 30 reps.
 
Flutter Kicks Flutter Kicks
 
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
 
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.

3) Start position: Straighten both legs so that they are perpendicular to floor.

4) Slowly lower one leg to approximately 45-90°.
 
5) Return to start position and repeat with other leg.
 
2 sets 20-30 reps each
Bridge (Plank) on Elbows
 
Bridge Plank on Elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
 
2. Prop yourself up to form a bridge using your toes and forearms.

3. Maintain a flat back and do not allow your hips to sag towards the ground.

4. Hold for the required time limit or until you can no longer maintain a flat bridge.
 
2 sets 60-90 seconds each
Side Plank
Side Plank  
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.

2. Lower your body and repeat on the other side.

3. Remember to keep your head, neck and body in a straight line.
 
2 sets, 60-90 seconds
Alternating Superman

 Alternating Superman1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.

2) Raise right arm and left leg 4-8 inches off floor.

3) Lower and raise alternate opposite arm and leg.
 
Remember to keep head and back in neutral position.  Shoulders and hips should remain squared throughout movement.  2 sets of 20-30 reps.
 
View Ab/Core Routine #1
 
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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