When people think of core training, they usually picture sit-ups. But in sports, the core has a different main job. When an athlete kicks a ball, throws, or cuts around a defender, the core has to keep the trunk steady while the arms and legs move quickly.
The dead bug trains exactly that. It looks easy, but done slowly and correctly, it's harder than it looks. All it takes is a patch of floor.
Try this: the dead bug
- Lie face up on the floor and reach both arms straight up toward the ceiling.
- Lift the legs so the hips and knees are both bent to 90 degrees, with the shins parallel to the floor. This is the starting position.
- Gently press the lower back toward the floor. Breathing out helps the ribs settle down.
- Slowly lower the right arm overhead toward the floor while straightening the left leg out toward the floor. Go only as far as possible without the lower back lifting or arching.
- Bring the arm and leg back to the start.
- Repeat with the left arm and right leg. That's one rep per side.
Move slowly, about 3 seconds out and 3 seconds back, and keep breathing. If your athlete is holding their breath, make the movement a little easier.
Sets and reps: 3 sets of 6 to 8 reps per side, resting 30 to 45 seconds between sets, 3 or 4 days a week.
Easier version: Keep the knee bent as the leg lowers and just tap the heel to the floor. Or move only the legs and keep the arms still.
Harder version: Hold the extended arm and leg for 2 seconds before returning, or hold a water bottle in both hands.
What to watch for: The lower back should stay in gentle contact with the floor the whole time. If it starts to arch, shorten the range. A smaller movement done well beats a bigger one done sloppily.
Safety note: Stop if your athlete feels pain in the lower back, hips, or neck. If they have a back injury or have had surgery, check with their doctor or physical therapist first. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If your athlete wants a strength plan built around their sport and season, I offer parents a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I train young athletes in their homes in Great Falls, McLean, Oakton, and nearby towns.