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Pursuing Athletic Dreams

10/8/2021

Have you dreamed of running a marathon or tackling a tall mountain? Test your physical readiness with these challenges from Emerson’s sports performance physical therapists.

Please check with your primary care provider before beginning any new exercise program.

PLANK TEST: CORE MUSCLE ENDURANCE

Maintain a plank position and record your time in seconds.

Result: Athletes should be able to hold this position for 60 to 120 seconds.
How to improve: Perform daily and add 10 seconds each week.
Watch: Simple Plank Exercises to Strengthen Your Core

PLANK WITH ARM AND LEG LIFTS TEST: CORE MUSCLE COORDINATION

From a plank position, lift one arm and hold for 15 seconds. Repeat with the other arm and each leg.

Result: If you have excessive trunk movement or are unable to hold the posture, you may need to build core coordination.
How to improve: Try core exercises like “dead bug” and “bird dog”.

SQUAT & HOLD TEST: LEG STRENGTH

With feet shoulder-width apart, squat as if reaching hips back to sit on a low chair, pause for five seconds, then stand. Repeat 15 times.

Result: Athletes should be able to perform 15 repetitions.
How to improve: In addition to squats, add lunges and deadlifts with good form.
Watch: Proper Squat Technique

300-YARD SHUTTLE RUN TEST: CARDIO

Set two cones 25 yards apart, outside. Run back and forth between the cones as fast as you can 12 times.

Result: If you are slower than 70 seconds, you might need to work on conditioning.
How to improve: Add walk/run circuits to your training.

PUSH-UP TEST: ARM STRENGTH

Perform as many half push-ups (from the knees) as you can through full range while keeping a straight back.

Result: Non-contact-sports athletes (runners, cyclists) should be able to complete 10 to 20 half push-ups in one minute. Contact athletes (field/court sports) should be able to perform 10 to 20 full push-ups from the toes.
How to improve: Try full push-ups, pull-ups, rows, and presses.
Watch: Proper push-up form

Emerson’s Clough Sports Medicine team offers personalized training to help you compete at a higher level and reach your athletic goals. Register here to schedule an evaluation or call 978-287-8200.

Health Works Here Podcast

What does it take to make a competitive team, pursue your first road race, or go after your athletic dreams? Listen to Haley Harrison, DPT, and certified strength and conditioning specialist with Emerson's Sports Medicine and Performance team, speak on how to know you are ready to take on your athletic dreams.

Subscribe to the Health Works Here Podcast on Apple Podcasts, Spotify, Google Podcasts and wherever podcasts can be heard.