Looking for some good exercises to develop the abdominal strength. Check out this video from Coach Charlie Kern from York High School in Elmhurst, Illinois.

 

The first exercise in the video are V-Up variations. V-Ups with medicine balls can help with strengthening the mid-section and can also be helpful for coordination in athletes at all levels and all events; from distance runners to throwers.

To simply the movement, just bringing the upper body up and forward is a good introductory exercise in the V-Up progression. Next, the athlete would attempt a true V-Up with both the upper body and lower body meeting at the mid-line of the body. It is important to keep the legs straight when performing the V-Up. If any athlete is struggling to perform the V-Up, bend knees are appropriate if the athlete is having trouble performing the exercise properly.

The next exercises in the video are twisting variations. In a sit up position with the heels down on the ground, the athlete rotates from side to side with a medicine ball. A more advanced option of the sit up twist includes lifting up a single leg and twisting, followed by lifting up the other leg. Finally the toughest sit up twist exercise, the athlete lifts both legs off the ground and performs the sit up twist.

Recommended training for beginners:
2×10 V-Up upper body up only
2×5 each way sit up twist with heels on the ground
increase each exercise by 10 repetitions total each week for three weeks

Recommended training for immediate level athletes:
1×10 V-Up upper body up only
1×10 V-Ups
1×5 each way sit up twist with heels on the ground
1×5 each way sit up twist with one foot off the ground
increase each exercise by 10 repetitions total each week for three weeks

Recommended training for advanced level athletes:
Circuit x3
1×10 V-Ups
1×10 each way sit up twist with heels on the ground
1×10 each way sit up twist with one foot off the ground
1×10 each way sit up twist with both feet off the ground
increase one round of the circuit every three weeks

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