CORE STABILITYEssential in completing the jigsaw…...

SESSION OUTLINE• Introduction• Key concepts: research, evidence &

experience• Core anatomy • Practice core engagement• Example exercises• Low intensity circuit• Questions and hopeful answers!

KEY CONCEPTS

JUST ANOTHER FAD?RESEARCH & EVIDENCE• ‘Engine of force

development’: POWER• Start with 3 key muscle

groups: BASICS• Resistance to injury• Improved posture• Improved function in training sessions & matches.

EXPERIENCE

CORE PERIODISATIONTASKING

• Prehabilitation a.s.ap./rehabilitaion as specified

• Develop CORE basics• Progress only when basics

are mastered• Advance to dynamic

exercises• Introduce explosive

lifts/movements

FORMAT• Teach fundamentals of core

strength/injury specific program

• 4 key areas/basic floorwork• Add instability to basic

exercises• Destabilise key lifts/introduce

med. Balls• Olympic and key lifts

(explosive). Power based throws.

PERIODISATION

ANATOMY #1• 4 Key muscles

o Transversus Abdominuso Pelvic Flooro Diaphragmo Multifidus

• Deep lying unlike R.A.• Attach to lumbar vertebrae• Surrounded by thoraco- lumbar fascia.

ANATOMY #2ADDUCTORS:

PRACTICAL

QUESTIONS/DISCUSSION POINTS

TAKE HOME MESSAGE• Players must be taught:

– Scooping– Squeezing– Glute activation– Importance of stability/strength for improved performance/reducing

injury risk• Coaches must progress gradually. Not all players will progress

simultaneously. Group them.• “If you only do one glute exercise, it should be the bridge”. (Norris, 2000)• Keep researching books, journals & web. • Embark on core training for 2-3 per week for 4-6 weeks pre-season• If possible get a functional screening for players.