We started implementing this exercise in our Pre-Screening Evaluations to see what type of anti-resistance ability athletes have AND if they understand how to create separation between the pelvis and torso!
Core stability really means the ability to resist motion in certain planes of movement, and most athletes have no idea how to do this. Core exercises in a lot of people’s minds are just abdominal exercises (crunches, v-twists, planks). Having the ability to stop motion and resist, that movement, is ideal for training core stability!
We score this exercises on a 0-3 scale. A score of 0-1 means the athletes has pain or cannot fully maintain pelvic position during this exercises or has trouble maintaining their arm positioning. A score of 2-3 means an athlete can sufficiently perform the movement and that there is adequate ability to resist motion in that particular plane of motion.
We are starting to see a correlation between velocity and age, body weight and scores of 2-3’s during the Supine KB movement! More testing and data is necessary before we draw any conclusions.
Sets & Reps
We usually do 2-3 sets of 8-12 repetitions. For our youth athletes, we implement this movement with no external load. Keep it simple. See what types of movements occur. It’ll give you a great understanding of the athlete’s strength, stability an the ability to resist movement! Give it a try!
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