Front Bridge
Coaching Points - Elbows below shoulders, hands facing forwards
- Head in neutral position - looking down
- Gluteus braced
- Abdomen braced
- Shoulder blades retracted - 'down and back'
- Body straight and in-line
- Athletes stop when posture becomes distorted or excessive tremors occur
- Athletes are asked to stop if they feel any pain
- Time the athlete in the correct position until failure
Typical Errors - Poor alignment - Hips too low
- Poor alignment - Curved shoulders / neck
- Poor alignment - Hips too high
Exercise 1 | Desirable | Above Average | Average | Below Average | Poor | Prone Bridge | 5 | 4 | 3 | 2 | 1 | Level 1 | 30 | 29 - 23 | 22 - 16 | 15 - 10 | <10 | Level 2 | 60 | 45 - 59 | 30 - 44 | 15 - 29 | <15 | Level 3 | 90 | 67 - 89 | 44 - 66 | 20 - 43 | < 20 |
*Time in seconds
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