Core Exercises: Bear Crawl, Crab Walk and Table Top

Key Points

• This is a great exercise for overall strength, core strength, flexibility and coordination
• If your athletes are experiencing wrist issues or pain while doing these exercises, then they are not recommended
• Start in a tabletop position on all fours, then lift the knees off the ground and walk forward, alternating from side to side: left with right and right with left, while keeping the back straight
• To really challenge your athletes, try the bear crawl backwards
• This exercise should be used in the warm-up as it stimulates the entire body
• Repetitions depend on the athlete. In a warm-up, aim for 10 forward and 10 backward, as long as the athlete can maintain great form while doing it
• Position yourself in a push-up position, and move your left hand to your right leg
• Focus on keeping the back in good postural alignment, not allowing the hips to move side to side
• This exercise helps shoulder stability, core engagement, and left-to-right association of the body and limbs
• Use the crab walk as part of a warm-up or include it in a circuit in the gym
• 2 to 3 sets with 5 to 10 reps in each direction
• Once form starts to break down, you know the exercise is finished
• Position the hands underneath the shoulders, with the knees directly underneath the hips, toes curled up at the back, and maintain a flat back with proper postural alignment
• Lift the knees off the ground and hold for anywhere from 30 to 60 seconds
• Once the athlete has mastered the tabletop, lift both knees and then one leg to increase difficulty, alternating legs every 5 seconds
• Perform 3 sets of 5 reps on each side
• Progress to lifting your hands off the ground while keeping your shoulders still
• Rotate 'around the clock' by lifting one foot, then the other, followed by one hand and then the other, continuing in rotations 5 to 10 times