The Importance of Core Training

Core Training is essential to developing a great athlete.

A strong core:

1. Leads to a stiffer torso that will help with heavier lifts (Torso Stiffness). This is great for increasing the weights for a deadlift or squat.
2. Allows for better transfer of kinetic energy through the Hips, Torso and Shoulder – a requirement for any overhead athlete i.e. baseball/softball players, quarterbacks, hockey players, lacrosse players, etc.
3. Helps in the role of breathing; facilitating air movement and air pressures from the diaphragm.

Strength Coaches, Trainers and Physical Therapists should include some sort of core development into any client or patient program. Think of the core as a pillar, a pillar is a firm upright support for a superstructure.  Your body is the superstructure; the stronger the core (pillar) is the stronger and more supported your body will be. Having a stable spine is essential for injury prevention.

Stuart McGill has said that when it comes to the body, “proximal stiffness enhances distal athleticism.” When your core musculature is strong all-around and properly bracing your spine, it’ll allow your limbs to move more rapidly and forcefully, such as a sprint.

Any athlete that values speed or strength (including powerlifting) can benefit from spine stabilization training (core training) since a more stable spine allows for more powerful movements of the extremities.

 

Anatomy

The area between the shoulder and the hips are the muscles that contribute to the core.

Anterior: Rectus Abdominis, External Oblique’s, Internal Oblique’s, Transverse Abdominis, Psoas

Posterior: Rhomboids, Latissimus Dorsi, Erector Spinae, Multifidus, Quadratus Lumbar

 

Exercises

Exercise selection should look to how the core functions.  When selecting an exercise for core training you should take into consideration these three categories:

1. Anti- Extension
2. Anti- Rotation
3. Anti- Lateral Flexion

Anti- Extension

Push-Up Variations, Overhead Press Variations, Planks, and Pullovers

Anti- Rotation

SA Chest Press, SA Push Up Holds, Chops, Row Variations and Landmine Presses

Anti –Lateral Flexion

Carry Variations such as Offset Carry, Farmers Carry, SA Overhead Carry, SA Carry and Offset Squats and Deadlifts

 

Sport Specific

Over Head Athletes: Baseball/Softball, Volleyball, Lacrosse, and Swimming

Goal: Anti-Extension and Anti-Rotational

 

Body Building

Goal: Anti-Extension, Anti- Lateral Flexion

 

Powerlifting

Goal: Anti-extension, Anti-Lateral Flexion

 

Track, Soccer, Basketball

Goal: Anti- Extension, Anti-Lateral Flexion

 

C.M.