In the last few articles, we went into details on more advanced training methods for the 2.4km run, chin-up and standing broad jump. In this final article, we will round up by introducing some effective exercise combinations to enhance your performance for the remaining 2 stations: sit-ups and shuttle run.
The muscles that you activate when you do a sit-up are primarily the Rectus Abdominis and Hip Flexors.
The Rectus Abdominis, the superficial abdominal muscles, or in layman terms -the six pack, is important in daily functional activities like supporting your torso when lifting something off the ground so that you do not over exert the back muscles.
The hip flexors, on the other hand, are joined from the lumbar spinal column to the top of the femur (thigh bone). They are functional in running because they assist in lifting your knees. And if you want to bend it like Beckham, you need to have strong hip flexors! Therefore, in order to do well for your sit-ups, you need to train these two muscles
For a good shuttle run timing, the pre-requisites are good agility and lower limb muscular power. The more common muscles that most people would think of for lower limb strengthening are the quadriceps, hamstrings and calves. However, the hip adductors and abductors are equally im¬portant in hip stabilization, acceleration, deceleration and change of direction. Learn how to train these muscles from the recommended exercises shown.
According to recent studies done by the Biomechanics Lab at San Diego State University, the researchers have produced a list of the most effective abdominal exercises. The top abdominal exercises produced relatively higher muscle activation in the Rectus Abdominis and Obliques as compared to conventional abdominal exercises such as the classic crunches. Muscle activity was measured using an Electromyography (EMG). Here are the top 3 abdominal exercises that you can incorporate in your training sessions.
Captain's Chair
Vertical Leg Crunch
Reverse Crunch
You can combine the abdominal exercises by doing a compound set or perform any one of them at the end of an aerobic workout.
An example of a compound set would be 20 repetitions of Reverse Crunch and 15 repetitions of Captain’s Chair. Perform 2 sets without any rest in between. Increase the intensity by including one more exercise, increasing the repetitions or adding one more set.
To get faster, other than having good genes like Usain Bolt, you need to focus on the correct areas to train. Good agility, power and stabilisation are important for shuttle run. By improving these areas you will be able to perform better for your run. Here are some exercises to give you a head start!
Agility Drills - Jingle Jangle
Start by facing forward towards the 5m and 10m distances.
Plyometrics - Star Jumps
You can start in the center of a marked box and assign a number for each corner. Sprint towards each corner in a particular order (e.g. 1-5).
After you're done with running towards all the corners, go back to your initial position and repeat the task based on the number of sets planned. The number of complete sets should be based on your strength and skill level, and the total number of foot contacts for beginners should be 80-100. The distance from the center to the apex should be between 2m to 5m.
Strength & Conditioning
Utilise the free motion machine in the SAF gyms to strengthen your hip adductors and abductors. These groups of muscles are often neglected during lower limb resistance training. They are crucial in stabilizing your hips, your ability to change directions and proper knee alignment.
Before executing these two exercises, set an appropriate resistance where proper form and muscle activation can be achieved. During execution, keep your knee slightly flexed and ensure good alignment of your torso and pelvis as far as possible. Focus on the muscles when performing the exercises.
Start with an easier resistance of 15-20 RM1, then progress up to 10-12 RM for each exercise and set. Aim to complete 2 sets per training.
For those with knee injuries, seek your doctor or physiotherapist’s advice before participating in the above exercises.
Conclusion
With regular and consistent training, you will stand a better chance of achieving improved results for your sit-ups and shuttle runs. Not only that, you will have a fitter body and achieve more strength and stability for your functional movements in fitness and sports!
RM1 - Repetition Maximum. It is the maximum load that a muscle group can lift over a given number of repetitions before becoming fatigued. For e.g., a 15-RM load is the maximum load that can be lifted over 15 repetitions.