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Tuesday, July 1, 2008
Core Strength Training for Injury Prevention and Athletic Performance
Western Arkansas, AR
By: AARON LEACH, CSCS
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Photo(s) By: Kyle Danztler/MyActionPortraits.com
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Over the past few years, it seems core strength training is a new, buzz term but trainers and athletes have understood its value for many years.
Many people believe the core and the abdominals are synonymous when the truth is the core consists of far more than just the abdominal muscles. In fact, core strength training targets all the muscle groups that stabilize the spine and pelvis. These muscle groups are essential for the transfer of energy from the core to the extremities during many sporting activities.
Core Strength Training For Athletic Performance
The deep muscles of the trunk and torso work to stabilize the spine, pelvis and muscles that support the scapula. This creates a solid, balanced base that helps the limbs move powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation (Hodges and Richardson, 1997). The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement (Hodges, 1997).
What are the benefits of core strength training?
• Better efficiency of movement
• Improved body control, balance and stability
• Increased power output from the peripheral muscles such as the shoulders, arms and legs
• Reduced risk of injury
• Improved athletic performance
Reducing Back Problems Through Core Strengthening
Weak and unbalanced core muscles have been linked to low back pain. The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk.
Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine (Simmons, 2001).
The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.
Core Stability and Strength Training Exercises
A few essential stability exercises that we utilize at Arkansas Sports Training are the front plank, the lateral (side) bridge, and the supine bridge. Core strengthening exercises would include Russian twists or wood chops, leg raises, back extensions, supermans and your traditional abdominal crunches.
As with any exercise, make sure to give equal time to each area of the torso and pelvis.
Spend just as much time emphasizing your lower back muscles as you do your abdominal muscles. Consistency is the key to core strength training being successful, so stick with it!
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