The sport of track consists of running events performed on a track, usually during a track-and-field competition. In girls' track, strong core muscles can help stabilize your torso and absorb shocks while you run. As a regular part of your track training, include workouts to strengthen your abdominal muscles and the opposing muscle group, your back muscles.
Ab Basics
To improve your track performance, train your abdominal muscles at least three to five times a week. Because your abdominal muscles quickly adapt to training, use different workout types to train them. After about two to three weeks, change the specific ab exercises you do in each workout to keep your training effective.
Body Weight Workout
Exercises that use your own body weight for resistance are called body weight exercises. These are a great way for you to start developing abdominal strength. Include crunches, twisting crunches and reverse crunches in your body weight workout. One extremely effective body weight exercise for your abs is the bicycle crunch. Lying on your back with your hands behind your head and your feet off the ground, twist your left elbow toward your right knee as you straighten your left leg. Repeat by twisting to the other side. Choose five to 10 ab exercises and perform eight repetitions of each.
Stability Ball Workout
A stability ball is a large exercise ball that is very effective in training your abdominal muscles. Because your muscles have to work to stabilize your body on the ball as you perform the exercises, you gain more out of each repetition. A crunch on a stability ball is a very effective abdominal training exercise for girls who run track. Lie with the ball in the small of your back and your head and shoulders off the ball. Lift your head and shoulders while contracting your abdominal muscles. Pause at the top of the crunch, then slowly return to your starting position. Perform three sets of 12 repetitions.
Pilates Workout
Pilates is a system of exercises originally developed to rehabilitate injured ballerinas. It is extremely effective in sculpting strong abdominal muscles. Girls involved in track should consider completing two Pilates workouts every week or incorporating one or two Pilates exercises into each workout. One effective Pilates exercise is "the hundred." Lying flat on your back with your straight legs pointing to the ceiling, peel your head and shoulders off the ground with your abs pulled in toward your spine. Extending your arms alongside your thighs with your palms facing down, pulse your hands toward the ground in quick beats. Breathe in for five beats and out for five beats. Complete 10 breath cycles like this, for a total of 100 repetitions.
References
- Sports Fitness Advisor: Track Events Training
- The Stretching Institute: Running Stretches and Flexibility Exercises
- University of New Mexico; "SuperAbs Resource Manual"; Len Kravitz
- SportsInjuryClinic: Body Weight Exercises
- American Council on Exercise: Supine Bicycle Crunches
- Sports Injury Clinic: Swiss Ball Exercises
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