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    Core Training For Improved Performance

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    This document discusses the importance of core training for improved athletic performance and everyday function. It defines the core as the muscles of the abdomen, hips and lower back that provide stability, power and balance. Strong core muscles can increase power, improve stability and balance, reduce injury risk, and enhance movement efficiency. The document recommends starting core training with functional exercises like lunges and chops that challenge the core in multiple planes. It provides an example core training program including single leg squats and chopping exercises to strengthen the core.

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    Core Training For Improved Performance

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    salva1310
    208 views5 pages
    This document discusses the importance of core training for improved athletic performance and everyday function. It defines the core as the muscles of the abdomen, hips and lower back that provide stability, power and balance. Strong core muscles can increase power, improve stability and balance, reduce injury risk, and enhance movement efficiency. The document recommends starting core training with functional exercises like lunges and chops that challenge the core in multiple planes. It provides an example core training program including single leg squats and chopping exercises to strengthen the core.

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    Core Training for Improved Performance

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    Core Training for Improved Performance

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    This document discusses the importance of core training for improved athletic performance and everyday function. It defines the core as the muscles of the abdomen, hips and lower back that provide stability, power and balance. Strong core muscles can increase power, improve stability and balance, reduce injury risk, and enhance movement efficiency. The document recommends starting core training with functional exercises like lunges and chops that challenge the core in multiple planes. It provides an example core training program including single leg squats and chopping exercises to strengthen the core.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    208 views5 pages

    Core Training For Improved Performance

    Uploaded by

    salva1310
    This document discusses the importance of core training for improved athletic performance and everyday function. It defines the core as the muscles of the abdomen, hips and lower back that provide stability, power and balance. Strong core muscles can increase power, improve stability and balance, reduce injury risk, and enhance movement efficiency. The document recommends starting core training with functional exercises like lunges and chops that challenge the core in multiple planes. It provides an example core training program including single leg squats and chopping exercises to strengthen the core.

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    Core Training for Improved

    Performance
    Tracy Morgan Handzel, CSCS

    ore training has penetrated a variety of


    fitness and performance related fields.
    Health clubs offer core training group

    exercise classes. Physical therapists prescribe core training


    programs to rehabilitate a variety of injuries. Personal trainers
    incorporate core training during one-on-one sessions. Even the
    armed forces have included core training into their regimes.
    Core training is not a fleeting trend, and should not be ignored.

    Evolution of Core Training


    Coaches and athletes have long understood the value of a strong
    core in improving performance and reducing injuries on the
    playing field. This knowledge has served as the greatest support
    and reasoning behind Olympic movements (the clean and
    jerk and the snatch), plyometric exercises, and medicine ball
    throwing programs. These training modalities have been the
    mainstay in performance enhancement training for years.
    However, a variety of factors have allowed core training to
    develop into a more specific and universal training tool not
    just for athletes, but fitness enthusiasts as well.
    Increased interest in the core: The core has become the
    focus of interest among biomechanists, kinesiologists,
    and physiologists. These experts agree that the core plays
    a significant role not only in athletic movements, but
    everyday activities as well. Furthermore, research has
    revealed that crunches and back extensions- once the
    standard for increasing core strength- are not the most
    effective movements to ensure a strong and stable core.
    Instead, specific and functional type movements are
    proving to be most beneficial.
    Functional Training: Incorporating exercises that are
    specific to ones goal and that require the involvement
    of many muscle groups in more than one plane is the

    NSCAs Performance Training Journal

    basic premise of functional training. As this focus on


    function becomes more prevalent, its methods continue
    to improve and evolve. Coaches and personal trainers are
    incorporating functional training for the core in ways that
    are goal oriented, innovative, and can be performed using
    a wide array of equipment.
    Equipment manufacturers: Training equipment and tools
    are mirroring the functional training trend. New products
    continue to be introduced to assist with training the core,
    while traditional products are being used in new ways.
    This allows coaches, physical therapists, personal trainers,
    and fitness enthusiasts to incorporate functional based
    core training into programs that meet individual needs
    and abilities.

    What Is the Core?


    It has been called the hub of the wheel, the power zone, and
    power house. It is where the bodys center of gravity is located
    and more importantly, from which all movements are initiated.
    Furthermore, the core is responsible for developing power,
    maintaining balance and stability, and improving coordination
    during movement.
    Muscles of the core include the abdominals (rectus abdominus,
    transverse abdominus, internal and external obliques), hip (psoas,
    rectus femoris, sartorius, tensor facia latae, pectinius, gluteus
    maximus,medius and minimus; semitendinosus; semimembranosus;
    biceps femorus; adductor brevis, longus, and magnus; gemellus
    superior and inferior; obturator internus and externus; quadratus
    femoris; piriformis) and back (erector spinae; quadratus lumborum;
    paraspinals; trapezius; psoas major; multifidus; iliocostalis lumborum and thoracis; rotatores; latissimus dorsi and serratus anterior).
    These muscles are responsible for supporting postures, creating
    motion, coordinating muscle actions, allowing for stability,
    absorbing force, generating force, and transmitting forces
    throughout the body. This means that regardless of the movement or activity, the center of your body is responsible for the
    process and outcome. Whether swinging a golf club, throwing a
    softball, diving into a pool, carrying groceries, moving furniture,

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    Volume 2 Number 6 | www.nsca-lift.org/perform

    or performing your favorite exercise, the muscles of your core


    are acting concentrically, eccentrically, and/or isometrically in
    a variety of planes to successfully complete a movement or
    movement pattern.

    Benefits of a Strong and


    Stable Core
    Because the core plays such a significant role during motion, it
    makes sense to ensure its strength and stability. The benefits of a
    strong and stable core include:

    Increased Power Development


    Power is the predominant component of many sports. Golf,
    tennis, baseball, football, and track and field events are only a
    few examples of power related sports where the combination of
    speed and strength make all the difference in performance
    outcomes. Whether changing direction, or accelerating ones
    body, limb, or implement, power can be the determining factor
    between movement success and failure. A strong and stable
    core allows power to be generated and transferred through the
    kinetic chain.

    Improved Stability and Efficiency


    Most major muscles of the upper and lower body attach to the
    spine or pelvis. Strengthening this anchor helps to provide a stable
    platform, allowing more powerful and efficient movements of
    the limbs. Baseball players, tennis players, and other athletes who
    rely on a racket or other implement to impart power must have
    strong and stable core muscles in order to be successful.

    Improved Balance
    When the spine and pelvis serve as a strong anchor and stable
    platform, perturbances to balance are less likely. A stronger core
    helps the spine and pelvis maintain stability while the muscles of
    the shoulders, arms, and legs are active. Consider the offensive
    lineman whose success depends on his ability to withstand forces
    from defensive lineman without collapsing at the spine or falling
    off center. A stronger core will help prevent being placed in an
    off-balance position.

    Reduced Risk of Injury


    Experts theorize that a weak core can lead to an overload on the
    extremities, causing injury in certain situations. Increasing ones
    ability to generate power while maintaining stability and balance
    leads to a reduced risk of injury. The muscles of the core
    when strong, stable, and efficient are better able to absorb and
    translate force, putting less stress on extremities.
    The benefits of core strength and stability are interrelated. That
    is, without improved stability and balance, power cannot be
    generated at great rates, and movement efficiency suffers. Thus,
    strength, stability, and balance must be addressed when creating
    a core training program.

    NSCAs Performance Training Journal

    Getting Started
    Incorporating effective core training into an existing strength
    training program is easy. However, it should be a progressive
    process starting with one or two simple movements. As you
    obtain mastery of those movements, more specific and challenging
    movements can be added to any program. To begin try the
    following:

    Get Up
    Perform some of the exercises you currently do in a seated
    position, in the standing position. For example: Instead of
    performing the seated row to improve back strength and posture,
    do the same exercise on a cable apparatus, in a standing position.
    Examples of other exercises that can be performed in a standing
    posture include chest press (on a cable apparatus) and shoulder
    press. Keep in mind that in the standing position, the resistance
    that can be used to perform the movement correctly may be
    reduced. Maintain a balanced position by placing your feet
    parallel or in a staggered stance with feet hip width apart, knees
    and hips flexed.

    Get Functional
    Isolative movements, that is movements that occur about one
    joint, target only one muscle. Involve the core in your exercises
    by using functional movementsthose that involve multiple
    muscle groups, and are more specific to the demands of your life
    and sport. The lunge is a functional movement that is specific to
    tennis, football, soccer, and baseball. Perform it laterally or at a
    45-degree angle to make it more specific to your sport and life
    demands.

    Move About the Spine


    Flexion and extension alone are not enough to fully strengthen
    and stabilize the spine. Rotational or diagonal movements are
    more specific to athletic and everyday movement demands.
    Try chopping exercises, performed on a cable apparatus or with
    medicine balls.

    Challenge Balance
    Perform activities on one leg or on unstable surfaces (balance
    boards, foam pads/rollers, or stability balls) to improve your
    balance and thus effectively improve your core stability. Single
    leg squats can be an effective movement that challenges balance,
    thus targeting the core while improving leg strength as well.

    Sample Core Training Program


    Add the following movements to your current program to ensure
    the core is receiving the appropriate attention.

    Day 1
    Single Leg Squat
    Stand with one leg resting on a low bench or step behind you,
    the other placed on the floor in front of you. Your stance should

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    be wide enough that when you squat, your front heel remains on
    the ground and your knee stays aligned behind your shoelaces
    (see Figures 1a & 1b). Use dumbbells as resistance.
    Increase the challenge:
    Rest your back foot on an unstable surface like a
    stability ball
    Forgo the resistance, and rotate about the spine by
    performing a punching motion with the opposite arm
    Figure 1a.
    Single Leg Squat

    Chopping
    Grab the upper cable handle with both hands with arms extended
    over one shoulder (see Figure 2a). Initiate the movement by
    pulling the handles downward and across your body keeping
    your arms extended (see Figure 2b).
    You should finish with your arms extended at the opposite hip.
    Use a medicine ball to emphasize power development.
    Increase the challenge:
    Perform the motion as described above while squatting
    Perform the motion as described above while standing
    on one leg

    Figure 2a.
    Chopping

    Figure 1b.
    Single Leg Squat

    Figure 2b.
    Chopping

    NSCAs Performance Training Journal

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    Volume 2 Number 6 | www.nsca-lift.org/perform

    Day 2

    Plank

    Standing One Arm Row


    Stand facing the cable apparatus, grasping the lower handle
    in one hand with arm extended in front of you. Maintain
    a balanced position and perform a one arm row (see Figures
    3a & 3b).

    Maintain stability through your core in the prone position with


    your weight on your elbows and toes. Imagine that your body is
    a table and you must not only maintain balance, but keep your
    body in a straight line from your heels to your head (Figure 4).
    Increase the challenge:
    Increase the amount of time that you hold this position

    Increase the challenge:


    Perform the motion described above while standing on the
    opposite leg.
    Perform the motion described above with rotation. That
    is, position your body with your arm extended across the
    center of your body, shoulder slightly rotated. Perform
    the rowing motion rotating your shoulders as you pull.
    Stand on one leg (the opposite leg) to make this even
    more challenging.

    Alternate lifting one foot off the ground at a time, being


    sure to maintain the 'stable table' position.
    Figure 4. Plank

    Figure 3a.
    Standing
    One Arm Row

    Day 3
    Medicine Ball Pullover-Throw
    Lay on your back on the floor or a wide bench with your knees
    bent, feet flat. Hold a medicine ball over your head with your
    arms extended. Sit up and throw the medicine ball against a wall.
    Catch the ball as it rebounds off the wall and return to the lying
    position and repeat. This can also be performed with a partner
    who catches the ball and throws it back to you instead of a using
    a wall (see Figures 5a & 5b).
    Increase the challenge:
    Perform the exercise while lying on an exercise ball
    Figure 3b.
    Standing
    One Arm Row

    Using a lighter medicine ball, perform the exercise with


    one arm at a time
    Figure 5a.
    Medicine Ball
    Pullover-Throw

    NSCAs Performance Training Journal

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    Volume 2 Number 6 | www.nsca-lift.org/perform

    Conclusion

    Figure 5b.
    Medicine Ball
    Pullover-Throw

    The importance of training for a strong and stable core cannot


    be ignored. Reduced risk of injury as well and improved overall
    performance can be achieved by incorporating even just a few
    core training movements into your current program. Keep in
    mind that core training is not a replacement for all other training
    regimes. Strength training that focuses on increasing the rate of
    force development is essential. Furthermore, training to induce
    hypertrophy and increased maximal strength may be warranted
    for certain individuals and training goals.
    For the greatest success, incorporate core training movements
    that are functional and specific to your goals and sport demands.
    And remember to progress slowly when making core training
    more challenging.

    Squat Jump Throw


    Hold a medicine ball at your chest while standing in a stable, hip
    width stance (see Figure 6a). Squat slightly, but rapidly, and
    jump as high as you can into the air, while throwing the medicine ball as high as you can (see Figure 6b). Catch the ball and
    repeat.
    Increase the challenge:
    Perform the exercise in a split/staggered stance

    About the Author


    Tracy Morgan Handzel, CSCS is the owner and head Performance
    Coach of Train for the Game in Atlanta GA. She currently trains
    elite and professional tennis players and writes training related
    articles for various trade publications. Tracy has served as assistant
    director at the International Performance Institute and assistant
    strength and conditioning coach at the University of Washington,
    San Diego State University, and the University of California San
    Diego.

    Perform the exercise on one leg


    Figure 6a.
    Squat Jump
    Throw

    NSCAs Performance Training Journal

    Figure 6b.
    Squat Jump
    Throw

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