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Practical Applications of Core Stability in Youths: the use of swiss balls. Brad McGregor BHMS (App) Grad Cert Ex Med. What do swiss balls do?. Provide an unstable environment Emphasise stabiliser development Develop proprioception & balance Provide variety Emphasise optimal posture.
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Practical Applications of Core Stability in Youths: the use of swiss balls Brad McGregor BHMS (App) Grad Cert Ex Med
What do swiss balls do? • Provide an unstable environment • Emphasise stabiliser development • Develop proprioception & balance • Provide variety • Emphasise optimal posture
Individual considerations • Desire of the athlete • Maturity of the athlete • Qualified supervision & guidance • AGS & associated musculoskeletal conditions • Supportive family & social environment
What do young athletes need? • Challenge • Variety • Socialisation • Connective tissue strength • ABC (agility/balance/coordination) • Reaction time
Multilateral development High Performance Specialised Training Multilateral Development
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Structural Anatomy 3 divisions of muscles: i) Core to core ii) Core to extremity iii) Extremity to extremity Proprioceptors: • Golgi tendon organs • Muscle spindles • Joint kinaesthetic receptors
Important structures • Transverse abdominus • Thoracolumbar fascia • Multifidus • Internal/external obliques • Hip flexors
How can they benefit young athletes? • Replication of any movement pattern: - sport specificity - cross-training • Improved motor skill • Core development = power to extremities • Injury prevention & longevity in sport • Strength training = motor unit recruitment
What is inappropriate? • Heavy resistance during AGS • Poor technique combined with heavy resistance • High volume, repetitive training loads • Lactate accumulation (pre AGS) • Too complex &/or too fast too soon
Sample exercises • Sitting progressions • Prone ball roll • Jack-knife • Hip extensions • Seated med ball throws • Russian twists • Supine upper body rotations
Other tools we can use • Medicine balls • Wobble boards • Trampolines • Imagination!!