Core stability schools session
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TRAINING THE CORE: BEN JANE Core Stability
Transcript of Core stability schools session
TRAINING THE CORE:
BEN JANE
Core Stability
Core Stability
Who needs this knowledge?
The aim of this session…
Strength & Conditioning Coaches
Sport Scientists
Health & Exercise Professionals
LBP, pregnancy, workplace, elderly…
Physical Therapists
What I do…
Core Stability
Definitions
core stability in a sporting environment
‘‘the ability to control the position and motion of
the trunk over the pelvis and leg to allow
optimum production, transfer and control of
force and motion to the terminal segment in
integrated athletic activities.’’
Kibler et al. (2006)
“The core muscles stabilise & translate forces
from the lower to upper body & vice versa”
Manocchia (2007)
Core Stability
Why is Core Stability important?
• Muscles that prevent excessive movement protect the spine
• Dysfunction can arise from injury
• Assessments of trunk function can be used as risk factors
for injury
• The core is a vital link in the “kinetic
chain”
• Stabilization and force transmission
• Sport is multi-dimensional
• Sport requires stability and strength
• The evidence is limited...
Injury Prevention
Performance
Core Stability
Components of the Core
Deep Lumbar spine stabilizer
muscles
Abdominal muscles
Muscles of the lower and middle
back
Hip muscles
Thoracolumbar fascia
Kibler,W.B., Press J. and Sciascia, A. (2006) The Role of Core Stability in Athletic Function. Sports Med 36 (3): 189-198 [full text]
Core Stability
Core Stabilising Systems
3 systems:
Local Stabilisers
Global Stabilisers
Global Mobilisers
Core Stability
Local Stabilisers (stiffness &
posture)
Posterior fibres of Internal Oblique
Pelvic Floor Muscles
Diaphragm
Multifidus
Transverse Abdominus
Core Bracing, pelvic floor
Core Stability
Global Stabilisers (pelvis spine)
Quadratus Lumborum
Psoas Major
External Obliques
Internal Obliques
Rectus Abdominus
Adductors
Bird-Dog, Plank to Press Up, Side Plank
Core Stability
Global Mobilisers(gross
movements)
External Oblique
Rectus abdominus
Erector spinae
Psoas major
Latissimus dorsi
Gluteus maximus
Adductors
Hamstrings
Roll-outs, kettlebells
Core Stability
Ultrasound, EMG, MRI
Static Holds (timed)
Flexion, extension, side-plank
Isokinetic Dynamometer
Observational Tests
taken from Faries, M.D. and Greenwood, M., (2007)
Evaluating the athlete
Core Stability
Core Strengthening Programs
The issue of isolation
Exercises that ignore the core
Exercises that ignore the whole athlete in favour
of the core
Daily Low-intensity stability exercises
Dynamic, functional stability training
Exercise Selection…
Core Stability
Core Stability
Analysing exercises
McGill, S.M. (2007) Low Back Disorders:Evidence based prevention and rehabilitation (2nd Ed) Champaign, IL: Human Kinetics
Core Stability
Analysing exercises
Axler, C. T., & McGill, S. M. (1997). Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge.
Medicine and science in sports and exercise, 29(6), 804-811.[abstract]
Core Stability
Equipment Used for Core Training
Core Stability
Equipment Used for Core Training
Core Stability
Medicine ball training
Core Stability
Core Progressions
Groove motion patterns
Build whole body stability
Increase endurance
Increase strength
Speed, power, agility
McGill (2009)
Core Stability
Exercises
Core Stability
Overview
“any exercise that channels motor patterns to
ensure a stable spine, through repetition,
constitutes a core stability exercise”(McGill, 2003; p356)
Core Muscles resist movement more than
create it
Avoid Sit-Ups (especially first thing in the
morning)
More core activation in more exercises
A 6-pack requires more than core work...(to be
continued)
Core Stability
Further Information
Core Training Lawrence, M. (2007) The Complete Guide to Core Stability. 2nd ed., London: A & C Black
Manocchia, P. (2007) Anatomy of Exercise. London: A & C Black
McGill, S.M. (2010) Core Training: Evidence Translating to Better Performance and Injury
Prevention. Strength & Conditioning Journal Vol.32, No.3, 33-46 [full text]
www.benjanefitness.com Strength & Conditioning Core Training
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