Core/Carry Exercises
Isolated core exercises are crucial to improving core strength which is important for balance and stability in both resistance training exercises and sport-related activities. Various core exercises can target the main core musculature such as the internal and external abdominal obliques, transverse abdominal and rectus abdominal.
Carry exercises are a form of core exercise which involves a loaded carry over a set distance. Carry exercises target the core muscles and will also work on grip strength.
Core and carry exercises are specifically important to female players to ensure overall pelvic health. Core training can be beneficial for females with stress urinary incontinence (SUI) by reducing the amount and frequency of urinary incontinence (Nipa et al., 2022).
Core Exercises
General Coaching Cues:
- Maintain neutral spine
- Engage core throughout.
Plank
Side Plank
Dead bug
Birddog
Sit Up
Carry Exercises
General Coaching Cues:
- Maintain neutral spine
- Engage core throughout by pulling belly button towards the spine
- Pinch shoulder blades