Core Stability Training for Optimal Performance

1. Resource Information – Core Stability

2. Introduction • Strength, speed, flexibility & agility • Type of sport & position • GOAL - a balance which will lead to physical control & optimal performance.

3. 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’.

4. Transversus abdominis “Trans Abs”

5. Slings • Gluteals • Thoracolumbar fascia. • Latissimus dorsi • Upper Traps • Rotator Cuff • Serratus Ant

6. 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

7. Training Core Stability • Contract the individual core muscles • Move with a stable core during simple movements initially then incorporating sport specific movements.

8. Basic Training Guidelines • Neutral alignment • Trans Abs

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

10. 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.

11. 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.

12. 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

13. Next Steps • Practice • Further instruction • PILATES • Gym ball • Foam rolls • Special training techniques • Specific sports skills

14. 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)

15. 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)

16. Key Points (Under 16) • Appropriate load (biological age) • Technique (control v speed/introduce speed only as control allows) • Progress to functional activities • Increase complexity

17. Key Points (Under 17) • Increase complexity (slow v fast, static v dynamic) • Variety (PILATES, gym ball, Foam rolls) • Specific sports skills • Increase complexity