Eaglesham Amateurs Football Club                      RED and BLACK

Hams Core Conditioning

All players, as well as the usual training and matches, should perform this programme.

Frequency: 3 x per week, on alternate days
Reps & Sets: 15 reps x 3 sets
The ‘3:4’ count- the exercises should be performed slowly to be most effective i.e. first part of exercise performed to the count of 3 and 2nd half of exercise to count of 4.

Basic Curl
· Lie on your back with your knees bent and feet flat on the floor. Extend one leg flat on the floor (this is basic position)
· Place your fingertips to the side of your head just behind your ears.
· Push your lower back into the floor flattening the arch and hold.
· Curl up slowly so both your shoulders lift off the floor a few inches.
· Hold for a count of 2 and return to the start position.
· Tip: Don't clasp your fingers behind your head. Don’t tuck your chin to your chest (keep that natural gap, like there’s a tennis ball there, between your chin and your chest), keep your head up

Reverse Curl
· From basic position, lift your legs in the air until your knees are directly above your hips and at right angles.
· Contract your lower abs to bring your knees towards your chest. (hips will slightly rotate and your legs will reach towards the ceiling with each contraction)
· Don’t lift your head and shoulders off the floor in this ex

Double ‘crunch’ curl
In the same starting position as above, you will perform the same exercise only this time, adding in another movement.
You should contract your upper abs aswell to lift your head and shoulders off the floor.

Obliques (L & R)
From position of both knees bent and both feet flat on the floor, flop your knees to one side. Place your hands behind your head (do not clasp them behind your head).
Perform ab exercises from this sideways position.

Once you have completed the first side (15 x 3), flip your knees to the other side and do this again (15 x 3).

Advanced curl with alternate leg extension
From basic position, start with your knees at 90º in the air (knees above hip and legs at 90º).
As you curl head and shoulders off the floor, crunch one leg towards your chest and extend other leg until it’s straight.
Return to central position.
Repeat this exercise, alternating which leg is extended and which leg is crunched with each rep.

Plank
· Lie face down on a mat with your elbows right next to your chest, palms facing down.
· Push off the floor, raising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders.
· Hold abdominals tight, and keep your spine neutral.
· Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
· Hold for 60 seconds, and then lower; repeat twice

Back raises
Lie face down on the floor with legs straight, feet flat on the floor. Arms should be bent so your hands are under your nose. Your head should be in neutral position
Slowly raise your arms, hands and shoulders off the floor. Make sure your feet stay on the floor whilst doing this.
Pause then lower.
Repeat slowly

Press-up
on your 15th rep of each set, hold your press-up position so your body is 3-4 cm off the floor. Hold it in this position for a 15 count and then push yourself back out of this to complete the press-up