Core Training

 Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.

To view all WPH Wednesday Workouts, go HERE

In this week’s edition of the WPH Wednesday Workout, we’ll discuss why you should work your core and the core exercises that will provide you with the best results.

To achieve your optimal form on the handball court, you simply cannot carry extra weight in your core. Yes, there are good players carrying excess weight in their core, but they would be much better without it. The extra weight in the core contributes to stamina problems, balance issues, and reduced quickness and agility.

According to the Mayo Clinic HERE, exercising the core is part of a well-rounded fitness program. 

Advantages to exercising your core:

• Improve your balance and stability: core exercises train your pelvis, lower back, hips, and abdomen to work in harmony
• Strong core muscles make it easier to do most physical activities: a strong core makes swing, bending, and twisting easier, while weaker core muscles can lead to fatigue, less endurance, and injuries. Weak core muscles also contribute to poor posture, which can lead to injuries
• Core exercises can help you reach your fitness goals

Working your core muscles often requires no equipment and can be done from your living room.

SELF’s 20 Core Exercises Top Trainers Swear By HERE requires no equipment. Below is a list of several of SELF’s core exercises that will yield results:

• Plank
• Butterfly Sit-up
• Dead Bug
• High Boat to Low Boat
• Side Bend
• Jackknife
• Rolling Like a Ball
• Leg Raise
• Tabletop Leg Press
• Hip Dip

For explanations and videos on SELF’s core exercises, go HERE

To eliminate the excess weight in your core, you will not only need these exercises, but also a very healthy diet and to eliminate alcohol and excess sugar.

David Fink

WPH Fitness Director