This movement is the single arm plank. When done correctly this will train the athlete to stabilize the shoulder joint and prevent trunk rotation. The athlete should set up in a push-up position with the hands directly below the shoulders, maintain a rigid torso, and place the feet at shoulder width. The athlete will then pick one hand up off the ground without letting the hips or shoulders rotate. The athlete should be sure to keep the torso braced to prevent excess arching of the spine, and keep the shoulders and hips parallel to the ground.

Click here for weight training plans for athletes and coaches of all ages and skill levels in track and field, cross country, and road running.

Track and field, cross country, road running, and weight lifting training plans for athletes and coaches.

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