Core Training for AthletesGlutes, lower back, abs. So here is just an example of some exercises in Complete Speed Training program. Here's up and back. This is a GS work. We're going to get our core work in. First of all, this is going to be good glute activation. So we're firing that heel up by firing that glute back. This is great for developing that core. You see upper body there's a little bit of a bounce there in the spine, but the upper body's pretty stable. So focus on stabilization. This is a great drill. So you can have athletes come out here and just be part of that circuit.
Another one, work on that hip mobility, try to open up those hips because we've got a lot of athletes with tight hips and especially weak hips. So here we do a fire hydrant. If you think about – pretend that I'm a dog here, and I think you understand why we call this a fire hydrant. Just focus on leading with that knee and bringing that leg up, and you're going to feel that burn in your hip. This is going to help athletes' strength. Because remember like I talked about in the last video, all of our power is transferred through the hips. So if we can't get power through our hips, this is the weak link in the chain for most athletes, the very weak link. Trail legs. You don't have to be a hurdler to do this drill. This get some rotational strength here. Okay, I'm doing this a little bit wrong right here because my ankle is as high as my knee. My knee should be above my ankle. But I'm getting good – so here now we're getting lower back, right, the power of our core, lying opposites. Alternating legs. You'll be surprised how hard it is for kids to coordinate this motion. It's amazing what kids cannot do these days. It's incredible. So here we're just going to get some lower back strength. Here still some glute strength, some shoulder. Cobras, again, lower back. We're just going to keep those feet together and hands down to your side and come up like a cobra and hold and squeeze that lower back there just like this. Keep those feet on the ground, get some lower back training in. Again, strengthen that core. You can do this in circuits. So now you're getting your core work in and your aerobic work in and your recovery work in all in like a 25-minute circuit so you can get off and do other things. Here, again, now getting some abdominal work in, some Russian twists. We're getting some rotational work in. If this is too easy for athletes, you can have them hold a medicine ball or a plate from the weight room, getting a good twist rotation work in.
Bicycles are an all-time favorite. They cover so many things. Just make sure that athletes are driving the feet straight out, that they're getting their shoulder blades and getting some of their spine up off the ground and they're getting full rotation. See, the elbows are coming all the way back down to the ground. This is a great abdominal exercise. And remember, left, right equals one. So you say you're going to do 25 of these, left, right equals one. And, of course, the stabilization work. We do a lot of stabilization work because when we run, our bodies stabilize our torso. So here I'm just showing you a regular old-school plank work. Here we're getting some glute work in, some hamstring work because we have to raise those legs as well as hold the body up. So we're going to do some heel raises. Folks, I'm bringing the heel up and firing the hamstring and the glute. Again, trying to be functional in what we're doing. Add that so now we got core work in, all those things. So these are great exercises you can do in your program. And, again, in the Complete Speed Training program between the core work and some of the exercises I'm going to show you in a second, we have about 74 different general strength type of exercises you can do. Even as I – and I created Complete Speed Training – sat here and clipped this whole thing, even I as I was going through here and looking for some exercises to show you, I saw some exercises I said, "Wow, I haven't done these in a while. I'm going to bring these back to my program." It's a great resource to go back to and look for new things because your kids get bored doing the same stuff over and over again. If you do a circuit like this – I'm going to explain how to put it together in a second – you do a circuit like this, you're hitting a whole bunch of different birds with one stone. And that's just the core work.
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