Core Lifts

Core lifts are some of the biggest lifts you can do for any sport. All core lifts will make you fast and more balanced. I will be talking about just some core lifts that I do for football and for track. The first one I will talk about helps a lot with balance and explosion. They are called wall throws. You take a weighted rubber ball and face sideways about 4 to 5 feet away from the wall. Then take the ball in both hands and bring it all the way across your body then back across and throw it against the wall and catch it again. I usually do about 3 sets with 20 reps and the weight of the ball just depends on how hard you want to go.

The next core lift is called the penguin. This lifts hits your obliques and some of your interior abs. Its called the penguin because you lay on your back with your knees bent and raise your shoulders and shoulder blades off the ground, then you have your hands on the floor pointing twaords your feet then go side to side streching your obliques. I usually do 3 sets and each set for about a minute. Both of these lifts will help you in football or track because you need to have balance and speed.