Core Stability & Strength

1. Core Stability & Strength

2. Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8thin 2005 Powerlifting Coach Core strength is critical to powerlifting

3. What is the core? Core 1 Core 2

4. Why do you need a stable and strong core? Position Prevent Injury Power

5. Why do you need a stable and strong core? Posture Protect Spine Planes Power source Position on the bike Prevent Injury

6. Core as a power source Your form would be bad if it was Squat isn’t just about driving from the legs So, you need to drive from the core The same with mountain biking. A stable and strong core: ensures good form delivers power to the legs connects the legs to other parts of the body.

7. The Hard Part – Engaging the Core • Hollow or suck in your stomach • Imagine pulling your belly button towards your spine • Fix your lower back to its natural curve • Lock the position Engage means connect to it and make it work

8. What do you need to think about when exercising? • Engaging the core – see previous slide • Breathing – maintain breathing while the core is engaged • Target – focus on generating power from your core • Balance – focus on stability and balance as you ride and exercise with an engaged core.

9. Core Exercises - Static Planks Side Planks Hanging Leg Raises Crunches

10. Core Exercises - Dynamic Side Planks with drop Weighted Swinging Standing Band Crunches

11. Core exercises - Compound Press Ups Pull Ups Pull Ups variation Free Squats

12. Core exercises - Specific

13. One more important point… S-T-R-E-T-C-H You’re young and still growing Short and inflexible muscles have smaller range of motion and don’t develop as much power Long and flexible muscles have greater range of motion and make more power

14. Programme

15. Questions