Core Training for Athletes - Applying the Science
Based on the article ‘Progressions of Isometric Core Training’ authored by Mendrin, Lynn, Griffith-Merritt, & Noffal (2016), Loren Landow takes us through the coaching points, progressions, and demonstrations for the exercises found to be the safest and most effective for the development of core strength and stability to improve performance and reduce the likelihood of injury.
This video is part of the NSCA’s excellent ‘Bridge’ series. For more information click here.
Figure 1: Basic Dead-bug
Series 1: Dead-bug
The priority for this exercise is for the athlete’s lower back to stay close to the ground with their belly button ‘pulled in towards their spine’.
For the first exercise, the athlete should perform a dead-bug with one leg being brought to the chest and the heel of the opposite leg resting on the floor.
Figure 2: Dead-bug progression
The coach should look to ensure that the athlete keeps their lower back flat on the ground and does not shift their pelvis as they lower their leg.
Progression
Watch from 2:31
Once the athlete is able to perform the dead-bug with correct technique for 15-20 repetitions, additional challenge can be added by getting the athlete to start with both legs raised at 90 degrees. One leg is then lowered to the ground (just prior to the heel touching the ground) and raised back to the starting position. This is then repeated with the opposite leg.
This exercise can be repeated for up to 60 seconds depending on the strength and experience of the athlete.
Figure 3: Dead-bug final progression
Further Progression
Watch from 2:56
The final progression of the dead-bug is to introduce the arm action. The athlete starts with both legs raised at 90 degrees and both arms pointed straight up towards the sky. The athlete then extends one leg out parallel to the ground while extending the opposite arm up above their head (Figure 3). The athlete then returns to the starting position and repeats with the opposite leg and arm.
Figure 4: Starting Position
Series 2: Dog Crawls
Figure 5: Extended Position
The athlete should start this exercise on their hands and knees, with a straight vertical line from wrists, elbows and shoulders and their lower back slightly rounded (Figure 4).
The athlete extends out with one arm and their opposite leg at the exact same time. The athlete should repeat with the same arm and leg for 5-10 repetitions before changing to the other arm and leg.
Look for activation in the quads and glutes while avoiding over-extension of the lower back.
Figure 6: Traditional Plank Position
Series 3: Plank Series
Figure 7: Side Plank
As soon as the athlete’s lower back begins to hyper-extend or lose its natural position, the exercise should be finished.
Traditional Plank
Watch from 5:09
Start with elbows directly under the shoulders. The coach should look for alignment between their ear, shoulder, hip, knee and ankle with the athlete engaging the quads and the glutes.
Side Plank
Watch from 5:55
Figure 8: Posterior Bridge
Elevate the athlete’s legs onto a 10-20cm box. The athlete should be again in alignment from ear, shoulder, hip, knee, and ankle with one arm resting on the ground and the opposite arm fully extended into the air.
Posterior Bridge
Watch from 6:22
If the athlete has the range of motion, the action should begin with hip extension. Again, look for vertical alignment from wrist, to elbow and shoulder, with alignment from ear, shoulder, hip, knee, and ankle.
Figure 9: Physio Ball Foot Raise
Series 4: Physio Ball Stability
Physio Ball Foot Raise
Watch from 7:03
Figure 10: Physio Ball Roll-Out
The athlete starts in a push-up position with their toes starting on the top of a physio ball. If the athlete is able to hold this position successfully, lift one foot a few centimetres above the physio ball and slowly lower it back. Repeat with the opposite foot.
Physio Ball Roll-out
Watch from 7:50
The athlete should start with their feet on the ground and elbows resting on the top of the physio ball. There should be vertical alignment from elbows, shoulders and head so that their head is directly over the ball. The athlete then rolls the ball slightly forward and back, maintaining stability throughout the movement.
Figure 11: Band Holds
Series 5: Anti-Rotation
Band Holds
Watch from 8:26
The athlete starts in a kneeling position with arms fully extended at a 90 degree angle to the body. The coach adds resistance to the band and the athlete meets the coach’s resistance to maintain a steady and stable position.
The coach can add additional difficulty by moving around the athlete and changing the direction and amount of force applied to the band.
Have you tried this series of exercises with your athletes? Let us know in the comments below.