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Core work. Start with sit ups. Do three sets of as many as possible. I like to do the sit ups bringing the knees up and the chest up at the same time. This really works the abs. we do not want to just work the abs by pulling the chest up, we want to have the legs come up at the same time.
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Super persons. Here we are laying flat on the ground, arms and legs out as far as we can reach. Lift the chest and the arms up and the legs up at the same time. Hold that for about two seconds, come down under control. Do not look like a fish out of water flapping on the ground. This is great for developing the lower back. We need that strength to stabilize the body for performance on the field.
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Pillars. Pull the elbows right underneath the shoulders, toes pulled up toward the shins. Lift the hips so the body is in a straight line from here to ankle. Hold that position for 10-30 seconds whatever you are capable of. Maybe one minute max is possible. Do not let the hips drop or stick the butt up in the air, we want that straight force line. Suck in your belly button, tuck in that back, solid stable core.
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Now let us go to the right and left. We are going to work our sides a little bit more here. The inner and out of oblique. Hold the hips up so the body is straight, balance out by working both sides of the body equally, hold each of these for 10-30 seconds. This will get you some great core and a lower back work.
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Crunches. With the knees and the feet off up the ground, keep the shoulder blades up the ground and crunch. Bring your chest up as far as you can. Try and do as many as possible each time you do this.
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