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This can be defined as the strength of the muscles around the mid section that stabilize the hips and spine during movement. Strong core strength is essential to performance as it holds the body still which allows full force transfer. For example, when tackling a player you hit them with your shoulder - A strong core would allow all the force in your legs to be transmitted through into your shoulder and onto the opponent. A weak core would not transmit anywhere near the same force and you could see you body buckle and collapse under the pressure often resulting in a missed tackle.
The core muscles relate to amongst others the deep transverse abdominal (below the main abdominal's) pelvic floor muscles (muscles that stop you going to the toilet) deep spinal muscles and the gluteus muscles (buttocks). Through ensuring these muscles are correctly working then improving their strength the body builds a solid foundation upon which to increase the strength of your limbs.
Core Strength Training for Athletes
Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years.
Core Strength Training For Athletic Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation (1). The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement (2).
Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.
What are the benefits of core strength training to the athlete?
Greater efficiency of movement
Improved body control and balance
Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs
Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.)
Improved balance and stability
Improved athletic performance!
Equipment Used For Core Strength Training
Medicine Balls
Stability Balls
Balance Boards
Popular Core Strength Training Exercises
Prone Bridge
In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.
Lateral Bridge
Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus
Supine Bridge
Lying on your back, raise your hips so that only your head, shoulders, and feet are touching the floor. The supine bridge focuses on the gluteal muscles. Stronger gluteals help maintain pelvic control.
Pelvic Thrusts
Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.
Russian Twists
1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.
Good Mornings
1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.
Dumbell Lunges with Crossover
1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body.
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbbells.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
Other excellent core stability exercises include:
Lat Pull Downs
Leg Presses/Squats
Crunches and crunch variations
Regular lunges
Back extensions
Deadlifts
Chin-ups
References for stability ball exercises
1) Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Phys Ther. 1997 Feb;77(2):132-42; discussion 142-4
2) Hodges PW, Richardson CA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics. 1997 Nov;40(11):1220-30
3) Hodges PW, Richardson CA. Inefficient muscular stabilization of the lumbar spine associated with low back pain. A motor control evaluation of transversus abdominis. Spine. 1996 Nov 15;21(22):2640-50
4) Hodges PW, Richardson CA. Altered trunk muscle recruitment in people with low back pain with upper limb movement at different speeds. Arch Phys Med Rehabil. 1999 Sep;80(9):1005-12
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