core flexibility

8202019 Core Flexibility

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Core Training

Core training is the hot new

trend that we hear throughoutthe industry Many coaches

trainers and athletes have implementedsome type of core training exercise(s) totheir programs to improve performanceTese exercises train the large musclesin the center of the body (abdominalsobliques and spinal erectors) that make up

the core Tese muscles and many othersmaller stabilizer muscles are responsiblefor stabilizing and balancing the body

However little has been conveyed toathletes on how to implement a dynamicstretching routine for the core into their

programs

Common Core InjuriesBy implementing a dynamic stretchingroutine into your program you willdecrease your risk of injuries to the corearea of the body Many injuries such asabdominal strains hip flexorabductor

strains groin strains and lower backissues may be prevented from occurringor reoccurring with a proper core flex-ibility program Many of these injuriesrequire extended time to heal due tothe nature of where they are located and

what major responsibilities they play inathletic performance

Forward Walk (Figures 1 and 2)

Te goal to have a ldquopoprdquo in your step andto be athletic balanced and to try nottouch the hurdle Go over the hurdles with the right leg first then again withthe left leg first

Dynamic StretchesTese stretches should be performed after

an adequate warm up Many of thesestretches will be performed with trackhurdles (about 6 ndash 8) However if onedoes not have access to this type of

equipment they can improvise by goingover imaginary hurdles Te basis of thesestretches is core flexibility specifically inthe hips and this can be accomplished with or without hurdles

Good Mornings

Tis is a dynamic stretch that can bedone proceeding static stretches Youshould perform about 5 ndash 10 repetitionsof this stretch Te goal of this stretchis to keep the hands locked behind the

head knees slightly bent and to finishstanding tall after each repetition Stand with your feet shoulder width apart andyour hands locked behind the headTen bend over at the waist attemptingto bend over as far as possible Keep the

back flat the chest up and the weighton the heels Come back up into astanding position Tis is a great stretchto loosen up the lower back

Core Flexibility Static and Dynamic Stretches for the Core

Travis Brown MS CSCS

NSCArsquos Performance Training Journal | wwwnsca-liftorgperform Vol 4 No 4 | Page 8

Figure 1 Forward Walk (1047297rst leg over)

Figure 2 Forward Walk (second leg

over)




Lateral Lunge

For this drill the odd number hurdles (13 amp 5) should be set at the lowest heightallowed Go through the hurdles first to the

right then repeat the whole drill going tothe left o perform step over the firsthurdle one leg at a time while facing side ways (figure 3) After clearing the firsthurdle duck underneath the secondhurdle to the right (figure 4) then comeback under the hurdle to the left (figure

5) Complete the first set of hurdles bycoming back up under the second hurdleto the right again finishing in a standingposition (figure 6) Proceed through the

next two hurdles in the same manner (overthe first under the second to the right

left and then right again) Repeating themovement on the final two hurdles

Static Stretches While there are many different types ofstatic stretches that are out there for thecore of the body we will focus on a selectfew that should help loosen up the core

muscle groups Each stretch should be

held for 20 ndash 30 seconds Tey shouldnot be performed to the point of painor injury Tese stretches should be per-formed after a complete warm up andthe above mentioned dynamic stretches

Modi1047297ed Hurdlerrsquos Stretch

Tis is probably one of the most commonstretches From a seated position placethe bottom of one foot on the inside of the

opposite thigh Te opposite leg should

be stretched straight ahead Facing thestraight leg bend forward at the waistbringing the chest toward the knee Holdthe stretch Repeat the stretch for theopposite leg

Quad Pull

Tis is another common stretch thatmost people should be familiar with Tisis done standing on one leg grabbing

the opposite legfoot and pulling the foot

back toward the butt Keep the knee ofthe stretching leg close to the knee of thesupport leg Stand tall to feel a stretchin the quadriceps After stretching oneside switch legs and stretch the other

side In order to make this stretch morediffi cult you can attempt to keep yourbalance while attempting to touch your

Core Training Core FlexibilityStatic and Dynamic Stretches for the Core

hand to the foot on the floor Tis helpsto work on balance and coordination

Tis is a great stretch for the quadricepsand hip flexors

Squatting Hip Adductor Stretch

While keeping both feet flat squat

down keeping the knees behind the toesand both feet flat on the ground Oncesquatting push the knees out away fromthe hips with the elbows Te elbowsshould push on the inside of the kneeand not rest on top of the knee or leg

Figure 3 Lateral Lunge (over the 1047297rst hurdle)

Figure 4 Lateral Lunge (under the

second hurdle)

Figure 5 Lateral Lunge (back under

the second hurdle)






Lateral Lunge

For this drill the odd number hurdles (13 amp 5) should be set at the lowest heightallowed Go through the hurdles first to the

right then repeat the whole drill going tothe left o perform step over the firsthurdle one leg at a time while facing side ways (figure 3) After clearing the firsthurdle duck underneath the secondhurdle to the right (figure 4) then comeback under the hurdle to the left (figure

5) Complete the first set of hurdles bycoming back up under the second hurdleto the right again finishing in a standingposition (figure 6) Proceed through the

next two hurdles in the same manner (overthe first under the second to the right

left and then right again) Repeating themovement on the final two hurdles

Static Stretches While there are many different types ofstatic stretches that are out there for thecore of the body we will focus on a selectfew that should help loosen up the core

muscle groups Each stretch should be

held for 20 ndash 30 seconds Tey shouldnot be performed to the point of painor injury Tese stretches should be per-formed after a complete warm up andthe above mentioned dynamic stretches

Modi1047297ed Hurdlerrsquos Stretch

Tis is probably one of the most commonstretches From a seated position placethe bottom of one foot on the inside of the

opposite thigh Te opposite leg should

be stretched straight ahead Facing thestraight leg bend forward at the waistbringing the chest toward the knee Holdthe stretch Repeat the stretch for theopposite leg

Quad Pull

Tis is another common stretch thatmost people should be familiar with Tisis done standing on one leg grabbing

the opposite legfoot and pulling the foot

back toward the butt Keep the knee ofthe stretching leg close to the knee of thesupport leg Stand tall to feel a stretchin the quadriceps After stretching oneside switch legs and stretch the other

side In order to make this stretch morediffi cult you can attempt to keep yourbalance while attempting to touch your

Core Training Core FlexibilityStatic and Dynamic Stretches for the Core

hand to the foot on the floor Tis helpsto work on balance and coordination

Tis is a great stretch for the quadricepsand hip flexors

Squatting Hip Adductor Stretch

While keeping both feet flat squat

down keeping the knees behind the toesand both feet flat on the ground Oncesquatting push the knees out away fromthe hips with the elbows Te elbowsshould push on the inside of the kneeand not rest on top of the knee or leg

Figure 3 Lateral Lunge (over the 1047297rst hurdle)

Figure 4 Lateral Lunge (under the

second hurdle)

Figure 5 Lateral Lunge (back under

the second hurdle)



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