Core muscle strength and stability test

The core muscle strength test can be used to monitor the development of the athlete’s core strength.

Required resources

To undertake this test you will require a flat surface, an assistant, a mat or something to support the elbows and arms and a watch.

How to conduct the test

The assistant is responsible for instructing the athlete as to the position to assume at the appropriate time sequence. Throughout the test the back, neck and head should be maintained in the posture as in the figure below. If the athlete is unable to hold this position, than the test is to be stopped.

The core muscle strength test is conducted as follows:

Stage 1

• Using the mat to support your elbows and arms assume the Chinese Press Up position as in figure above.
• Once the correct position is assumed, the assistant starts the watch.
• Hold this position for 60 seconds.

Stage 2

• Lift your right arm off the ground.
• Hold this position for 15 seconds.

Stage 3

• Return your right arm to the ground and lift the left arm off the ground.
• Hold this position for 15 seconds.

Stage 4

• Return your left arm to the ground and lift the right leg off the ground.
• Hold this position for 15 seconds.

Stage 5

• Return your right leg to the ground and lift the left leg off the ground.
• Hold this position for 15 seconds.

Stage 6

• Lift your left leg and right arm off the ground.
• Hold this position for 15 seconds.

Stage 7

• Return your left leg and right arm to the ground.
• Lift your right leg and left arm off the ground.
• Hold this position for 15 seconds.

Stage 8

• Return to the basic Chinese Press Up position – as in the figure above.
• Hold this position for 30 seconds.

Stage 9

• End of test.

Record the stage at which the athlete is unable to maintain the correct body position or is unable to continue with the test.

Analysis

Analysis of the result is by comparing it with the previous test results. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. If the athlete is able to complete the test, up to and including stage 8, then it indicates they have good core strength.

Target group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability

Reliability would depend upon how strictly the test is conducted.

Validity

There are no published tables to relate results to potential performance in competition.