CORE TEST

How to conduct the test

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

Figure 1 – Start Position
Stage 1

• The athlete, using the mat to support their elbows and arms, assumes the Start Position as in Figure 1 above
• Once the athlete is in the correct position the assistant starts the stopwatch
• The athlete is to hold this position for 60 seconds

Stage 2

• The athlete lifts their right arm off the ground and extends it out in front of them parallel with the ground
• The athlete is to hold this position for 15 seconds

Stage 3

• The athlete returns to the Start Position, lifts the left arm off the ground and extends it out in front of them parallel with the ground
• The athlete is to hold this position for 15 seconds

Stage 4

• The athlete returns to the Start Position, lifts the right leg off the ground and extends it out behind them parallel with the ground
• The athlete is to hold this position for 15 seconds

Stage 5

• The athlete returns to the Start Position, lifts the left leg off the ground and extends it out behind them parallel with the ground
• The athlete is to hold this position for 15 seconds

Stage 6

• The athlete returns to the Start Position, lifts the left leg and right arm off the ground and extends them out parallel with the ground
• The athlete is to hold this position for 15 seconds

Stage 7

• The athlete returns to the Start Position, lifts the right leg and left arm off the ground and extends them out parallel with the ground
• The athlete is to hold this position for 15 seconds

Stage 8

• The athlete returns to the Start Position
• The athlete is to hold this position for 30 seconds

Stage 9

• End of test

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