Resource Information – Core Stability

Introduction

• Strength, speed, flexibility & agility

• Type of sport & position

• GOAL - a balance which will lead to physical control & optimal performance.

What is Core Stability?

• Core Stability:‘is the ability of your trunk to support the effort & forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and most effective positions’.

“Trans Abs”

Transversus abdominis

Slings

• Gluteals

• Thoracolumbar fascia.

• Latissimus dorsi

• Upper Traps

• Rotator Cuff

• Serratus Ant

Improving Performance?

•More efficient use of muscle power.•Decreased injury risk.•Increased ability to change direction.•Greater capacity for speed generation•Improved Balance & Muscular coordination•Improved posture

In a nutshell, your body can function more efficiently

with less risk

Training Core Stability

• Contract the individual core muscles

• Move with a stable core during simple movements initially then incorporating sport specific movements.

Basic Training Guidelines

• Neutral alignment

• Trans Abs

Guidelines

• Slow fast• Simple complex• Known unknown• Low force high force• Static dynamic

Form is Everything

• You will not benefit from performing the movement too hard, fast or far for your capabilities.

• This type of training targets subtle muscle & co-ordination, and if you disregard this principle of form, you will not progress.

• Worse still, it may allow a risk of injury.

Summary

• Core stability training increases the stability of the trunk.• Such increased stability leads to greater control of forces &

more efficient use of muscle power.• In a nutshell, your body can function more efficiently with

less risk.• But Remember Form is Everything.

Key Points

• Fundamentals• Form• Balance• Appropriate load• Control V Speed• Control the exercise• Introduce speed only as control allows• Progress to functional activities• Increase complexity• Variety• Introduce sports specific elements

Next Steps

• Practice

• Further instruction– PILATES

– Gym ball

– Foam rolls

– Special training techniques

– Specific sports skills

Key Points (Under 14)

• Form (do not perform the movement too hard, fast or far for your capabilities)

• Fundamentals (start slow and simple)• Own Body Weight (good posture and control can best be

achieved by using your own body weight)

Key Points (Under 15)

• Balance (move with stable core during simple exercises)• Technique (control v speed/introduce speed only as control

allows)• Own Body Weight/gym ball (instability of gym ball will force

muscles to assert control-practice)

Key Points (Under 16)

• Appropriate load (biological age)• Technique (control v speed/introduce speed only as control

allows)• Progress to functional activities• Increase complexity

Key Points (Under 17)

• Increase complexity (slow v fast, static v dynamic)• Variety (PILATES, gym ball, Foam rolls)• Specific sports skills• Increase complexity