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Building an Athletic Centered Core


BUILDING AN


ATHLETIC CENTRED CORE


By Peter Twist Athletes of all ages and abilities ben-


efit from a well-designed core training program.


Every action in life requires core


activation, core stability and core strength. And every athletic action ad- ditionally requires intuitive balance and total body strength plus lightning- fast and efficient movement skills. A strong core helps minimize the risk of injury and maximize performance.


Athletes of all ages and abilities benefit from a well-designed core training program.


Standing Core Strength and Power Traditional core training is per-


BY PETER TWIST


The Role of the Core in Sport Performance A strong core provides a founda- tion for balance and postural aware-


E injury.


formed on the floor, on a mat or on a machine. This approach, which trains the abdominal and low back muscles in isolation, can lead to a decline in performance and an increase in risk of injury. An athletic training plan takes ath- letes off the floor and challenges the core in a st satnding, closed kinetic chain position so that athletes develop stand-


trainer must focus on developing basic skill progressions first. These set the ground work for more complex move- ment patterns in later phases of train- ing. As the athlete’s ability to execute a movement increases, the complexity of the skill can be increased. Unloaded to Loaded The trainer


very action in life requires core activation, core ab lity and core strength. And every athlet- ic action additiona ly requires intuitive balance


ing strengt ah.nd total body strength plus lightning-fast and efficient movement skills. A strong core helps


minimize the risk of injury and maximize performance.


must first teach movement patterns under unloaded, low intensity condi- tions to develop basic skills. As the ath- lete’s abilities improve, the resistance and intensity of the challenge can be increased.


Standing Core Strength and Power Traditional core training is performed on the floor, on ness; it provides stability and body


a mat or on a machine. This approach, which trains the control for athletic movement and le-


abdominal and low back muscles in isolation, can lead verage for strength and power progres-


to a decline in performance and an increase in risk of sion. During braking (force absorp-


tion), the core muscles stabilize the


tion so that athl tes develop standing strength. and quickly stabilizes again to lead


movement in a new direction. The core must be prepa ed to meet these sport demands.


An athletic training pl n takes athletes off the floor and spine and pelvis. The core counteracts


l for athletic movement and leverage for strength and performance, core conditioning must


The Role of the Core in Sport Performance A strong core provid s a foundation for balance and postural awareness; it provides stability and body con- tro To have the greatest impact on sport


eracts momentum to decele


Stable to Unstable The trainer must first teach movement patterns under stable, balanced to develop basic skill progression patterns. As the athlete’s abilities improve, the skill challenge can be increased by altering the ath- lete’s base of support to a more unsta- ble position or surface to create greater proprioceptive challenge.


challenges the core in a standing, clo ed kinetic chain posi- momentum to decelerate body mass


To have the greatest impact on sport performance, core


conditioning must evolve from a ground based/isolation training approach to an integrated, standing, closed kinetic chain whole-body training approach where the core mus- cles are challenged to be stabilizers, mobilizers and initia- tors of powerful, explosive athletic movements.


Exercise Progression When c oosing exercises that challenge athletes to im-


prove their current performance level, trainers should focus on these progressions: Simple to More-Complex Skills The trainer must focus


Exercise #1 - BOSU Side Plank Purpose: To develop floor-based core


stabilization with a balance challenge. Set Up: 


In a side lying position, place


ower progression. During braking (force absorption), the evolve from a ground based/isolation


core muscles stabilize the spine and pelvis. The core coun- training approach to an integrated,e body mass and quickly stabilizes again to lead movement in a new direction. The core must be prepared to meet these sport demands.


24 Fitness Business Canada July/August 2010 September/October 2011


on developing basic skill progressions first. These set the ground work for more complex movement patterns in later phases of training. As the athlete’s ability to execute a move- ment increases, the complexity of the skill can be increased. Unloaded to Loaded The trainer must first teach move-


bo tom elbow and forearm on the dome of the BOSU with the feet stacked. The elbow should fall directly under the shoulders with the rest of the body


ment patterns under unloaded, low intensity conditions to develop basic skills. As the athlete’s abilities improve, the resistance and intensity of the challenge can be increased. Stable to Unstable The trainer must first teach move-


ment patterns under stable, balanced to develop basic skill progression patterns. As the athlete’s abilities improve, the skill challenge can be increased by altering the athlete’s base of support to a more unstable position or surface to create greater proprioceptive challenge.


standing, closed kinetic chain whole- body training approach where the core muscles are challenged to be stabiliz- ers, mobilizers and initiators of power- ful, explosive athletic movements.


Exercise Progression When choosing exercises that chal-


lenge athletes to improve their current performance level, trainers should fo- cus on these progressions:


Simple to More-Complex Skills The


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