Stability
Increasing stability ensures better control over body movements both for specific sports and for movement in general. Training for stability also increases power, and supports, strengthens, and stabilizes rotational movements, which every sport possess in some form or another. Traning in core stability also increases balance.
Stability Training Plan
Made up of 4 lower body based movements.
Single Leg Side Plank
Sets: 2
Reps: 15 seconds
Rest Period: 30 seconds - 1 min
Focus: Hold side plank and lift leg while keeping core engaged. Bracing elbow with arm flat and in line with shoulder.
Single Leg Hamstring Slide and Hold
Sets: 2
Reps: 5 second w/ 3 second pause
Rest Period: 30 seconds - 1 min
Focus: Placing foot on disk and holding other knee up, rise to bridge position and slowly extending leg with disk out until straight, then raise and return to starting position
Plank with variations (adductor and abductor loaded)
Sets: 2
Reps: hold for 30 seconds
Rest Period: 30 seconds - 1 min
Focus: Side plank, added with holding knee out in front 90 degrees, or bending back knee 90 degrees
Single Leg Squats with variations
Sets: 2
Reps: 10
Rest Period: 30 seconds - 1 min
Focus: Slowly squatting with one leg lifted but in line with other leg. Squatting till heel touches ground, then standing back up to starting position. Focusing on keeping core stable and holding balance