The Effects of Progressive Core Stabilization Exercise Training

Sit up test

Athletes will lay on the mat in a supine position. Athletes will be asked to lock their hands behind their necks and stand up until their shoulder-scapula break contact with the ground within 30 seconds (s) and 1 minute (min). Movement will be taught by being given the right to try it once. The number of repetitions of the athlete within the given periods will be recorded.

Time frame: 2 days

Lateral bridge tests

The athlete will be asked to lay on her side, and a support surface will be created with the lower arm starting from the elbow. The athlete will be informed to hold uninvolved arm akimbo and lift the hips and knees off the ground. All athletes will be allowed to try once before the real test. During the performance, the time when the hips and knees are lifted off the ground with maintained balance while keeping body symmetry will be recorded in second (s) unit by using chronometer. R and L sides will be measured consecutively.

Time frame: 2 days

Biering-Sorenson Test

To evaluate endurance of the back extensor muscles, the athlete will be asked to lay face down with his body hanging off the bed from the anterior superior iliac spine. The athlete will be fixed from the legs at the level of the gastrocnemius muscle and will be asked to keep the torso parallel to the ground against gravity, with the hands clasped on the chest. Partial trunk extension will be allowed. The time she could stand parallel to the ground will be recorded in second (s) unit by using chronometer. The time will be stopped as soon as body parallelism was broken.

Time frame: 2 days

Star Excursion Balance Test

Right and left leg balance of the athletes will be tested with shoes. A star shape will be created on the floor by using 8 taping measures. Standing on the side to be tested, foot at the center point of the star, the athlete will be asked to reach and return with her foot in the air in 8 directions without losing her balance. Right side balance will be evaluated first. For this purpose, the athlete will be asked to reach forward, anteromedially, medially, posteromedially, posteriorly, posterolaterally, laterally, anterolaterally three times with her left foot in a clockwise order. A rest period of 5 min will be given and the same procedure will be repeated for the left foot. Values will be recorded in centimeters (cm) and the average of obtained 3 values will be used in the analysis.