Core Stability & Balance The human body in terms of sport and general health performs much better when the core muscles are strong. The muscles in the abdominal wall, the oblique’s, erector spine, glutes and may smaller supporting muscles. In terms of sporting performance these muscles and more importantly the reactive adaptation of these muscles to force application are essentially what allows great balance, and with balance comes the ability to apply force if necessary. To give a few examples of this to make it relevant to various sports and indeed performing arts: Rugby: An obvious contender, when a player runs into contact as a tackler or a ball carrier there is natural force displacement from the impact, the shock will be absorbed through the core and a well developed fast reacting core will benefit the player keeping to his feet for longer or absorbing the impact as they fall down to help prevent injury. Wrestler/Judo player: The rapid change in position to throw places enormous forces through the midsection, balance to throw or remain un thrown and shift weight away will depend on the reactive speed and resistance of the core muscles. Tennis/Badminton/Squash Player: The twisting striking nature of these spots should give some idea as to the importance of core stability and balance, without it the player will never progress far. Footballers: The ability to remain balanced is key in delivering accurate balls to others, without the balance running through the core accuracy would be hugely reduced. Powerlifting: The core supports the large weights lifted, keeps the torso erect during squats and deadlifts and supports the body preventing twisting on the bench press. There are a huge amount more of course. Exercises: I like to break core exercises into 4 main groups. 1: Indirect work – exercises such as squats, deadlifts, overhead presses etc – most stranding and unsupported lifting performed to train other body parts will require the core to be worked reasonably hard to maintain positions. 2: Direct static work – Planks, side planks, bridges – anything relating to direct core stimulus performed as a hold. 3: Direct dynamic work – Crunches, twists, medicine ball throws – mobile work based primarily around the core. 4: Dynamic sports core & balance – Lunges and step ups using unstable implements (such as kettlebells hanging from bands from the bar) – movements that require multiple micro adjustments to the core stability and balance at the same time. So which group is best for you? This is a how long is a piece of string question really as without individual analysis it is difficult to tell. All core exercises have their place, some will fatigue you more than others and some are hugely effective with very little weight and nervous system taxing. It is wise to analyse your training a recovery and figure out what you already do, what is of key benefit for you and your individual sports and goals and assimilate some exercises from neglected groups into training where possible. Without core stability, reactive speed to changes in force be it weights, impact, movement or a combination the athlete is severely limited on their likely ability and at a high risk of injury. While many of these exercises and the huge amount out there and their variants may not seem very exciting if they directly help you perform better in your sport then they are of benefit.
Posted on: Sun, 19 Oct 2014 15:44:15 +0000
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