Core Stability Exercises for Pole Vault

Typically 25-30 repetitions per exercise are not unusual in the execution of a single set. A complete workout should last about 20-30 minutes and should be performed 3-4 times per week. One set of 25-30 repetitions are utilized to train strength-endurance. Strength-endurance is a desirable form of strength development.

Perform each one for one minute. Take a minute rest and repeat the sets. As with all plyometric training, it is necessary to have a substantial strength base and pain free range of motion prior to beginning a program. Remember that plyometric exercises depend on quick movements to be effective and the user must anticipate this and be reasonably fit before integrating these exercises into their training programs.

Plyometric exercises for the trunk may be grouped into three categories: trunk flexor exercises, trunk extensor exercises, and trunk rotation exercises.

Static Floor Exercises

The plank

Plank Hold a straight body position, supported on elbows and toes. Brace the abdominals and set the low back in the neutral position. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.

Side Plank

Side Plank Lie on one side, ensuring the top hip is above the bottom hip. Push up until there is a straight bodyline through feet, hips and head. Keep the elbow under the shoulder. Lower under control and repeat on opposite side. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.

The Gluteal bridge

The Gluteal bridge Lie on the floor with your knees bent. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body. Shoulders remain on the floor. Beware of rising too high or of flaring the ribs, which pushes the back into hyperextension. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.

Birddog or Superman

Birddog or Superman Start with hands below shoulders and knees below hips. Set your low back into neutral and brace your abdominals slightly. Slowly slide back one leg and slide forward the opposite arm. Ensure that the back does not slip into extension, and that the shoulders and pelvis do not tilt sideways. Hold for up to a maximum of 20 seconds. Slowly bring your leg and arm back and swap sides. Perform 5 to 10 sets.

Side lying hip abduction

Side lying hip abduction Lie on your side and set pelvis so your top hip is stacked above lower hip. Roll shoulders forward a little and brace the abdominals to control pelvic position. Lift the top leg slowly up and down, without hitching at the hip. Perform 2 to 3 sets of 20 to 30 repetitions on each side in turn

Pelvic Thrusts
Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Core strength russian twist Russian Twists
1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.

Good Mornings
1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Core strength lunge crossover Dumbell Lunges with Crossover
1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body.
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbbells.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.