The Core and Warm-Up
Dynamic Warm-Up: the purpose of the dynamic warm-up is to properly elevate the core temperature of the body, lengthen fascia and connective tissue, and help improve overall flexibility. The dynamic warm-up will activate your nervous system, prepare your body to perform at optimal levels, and decrease you chance of getting injured.
The dynamic warm-up will take anywhere from 10-30 minutes dependent upon your conditioning and phase of training.
The dynamic warm-up can also be performed barefoot as long as the surface is adequate and the athlete has no current foot/ankle pathologies. A barefoot warm-up will help strengthen the foot/ankle complex as well as the musculature of the lower leg.
Core Stability Training: the goal of core stability training is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements. The core is the center of the body, a hub where trunk and ground forces converge and are modulated. It is where the body's center of gravity is located and where all movement is derived from.
Core Muscles: Includes the hips, abdominal and lower back muscles. Control of these muscles is essential for balance as all movement starts from the stronger, slower muscles surrounding the athlete's center of gravity and then progresses out to the extremities.
The major muscles of your core include:
- Transverse Abdominis (TA): the deepest of the abdominal muscles, this lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability. Target Exercise: Front Plank
- External Obliques: these muscles are on the side and front of the abdomen, around your waist. Target Exercise: Russian Twists
- Internal Obliques: these muscles lie under the external obliques, running in the opposite direction. Target Exercise: Crossover Crunch
- Rectus Abdominis: this is a long muscle that extends along the front of the abdomen. This is the "six pack" part of the abs that becomes visible with reduced body fat. Target Exercise: Crunch
- Erector Spinae: is a collection of three muscles along your neck to your lower back. Target Exercise: Supermans
- Medicine Ball: also known as med ball is a weighted ball usually measured in kg (kilograms). 1kg = 2.2lbs. Often used for rehabilitation and strength training, med balls are used effectively in plyometric training to increase explosive power in athletes.
Plyometrics: a specific exercise involving repeated rapid stretching and contracting of muscles (i.e., jumping) to increase explosive muscle power.
References:
Drabik, Jo'zef, PhD, Children & Sports Training, Stadion Publishing Co., Inc., Island Pond, Vt., 1996.
Gambetta, Vern. The Gambetta Method, Gambetta Sports Training Systems, Inc., 1998.
Gray, Gary. Chain Reaction Plus, Wynn Marketing, Adrian, Mich, 1994.
Kurz, Thomas, Science for Sports Training - How to Plan and Control Training for Peak Performance, Stadion Publishing Co., Inc. Island Pond, Vt., 1991.