Core Muscle Strength

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Core Muscle Strength Stability Test
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• Objective
• The objective of the Core Muscle Strength
  Stability Test is to monitor the development of
  the referees abdominal and lower back muscles.
• Points will allocated for each level reached
• TARGET 100 Points

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• Required Resources
• To undertake this test you will require
• Flat surface
• Mat
• Watch

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• How to conduct the test
• The Core Muscle Strength Stability Test is
  conducted as follows

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Position the watch on the ground
where you can easily see it Assume the basic
press up position (elbows on the ground) - as
in the picture above Hold this position
for 60 seconds Points 1 on
completion level 1 (Sub Total 1)
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Lift your right arm off the ground Hold
this position for 15 seconds Points 3 on
completion Level 2 (Sub Total 4) Return your
right arm to the ground and lift your
left arm off the ground Hold this position
for 15 seconds Points 5 on completion
Level 3 (Sub Total 9) HOW are you going so far!
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Return your left arm to the ground and lift
your right leg off the ground Hold this
position for 15 seconds Points 6 on
completion of Level 4 (Sub Total 15) Return
your right leg to the ground and lift your
left leg off the ground Hold this position for
15 seconds Points 10 on completion of Level
5 (Sub Total 25)
8
Lift your left leg and right arm off the
ground Hold this position for 15 seconds
Points 15 on completion Level 6 (Sub Total
40) Return you left leg and right arm to
the ground Lift your right leg and left arm
off the ground Hold this position for 15
seconds Points 25 on completion Level 7
(Sub Total 65)
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Return to the basic press up position
(Elbows on the ground) - as in the picture
above Hold this position for 30 seconds
Points 35 on completion Level 8
TOTAL 100 Points CONGRATULATIONS You
made it
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• Analysis
• Analysis of the result is by comparing it with
  the results of previous tests. It is expected
  that, with appropriate training between each
  test, the analysis would indicate an improvement.
• If you were able to complete this test then it
  indicates you have good core strength. If you are
  unable to complete the test then repeat the
  routine 3 or 4 times a week until you can.
• If core strength is poor then the torso will move
  unnecessarily during motion and waste energy.
  Good core strength indicates that the athlete can
  move with high efficiency.