Torso / Core Training Appropriate Methods Paul Hodges PhD. Stuart McGill Stuart McGill PhD Leading Researchers in torso training & spinal health Paul Chek, Gary Gray, Vern Gambetta Pioneers is training

Lower Back / Core

Torso / Core Responsibilities Many baseball players mistakenly overwork the lower back with core exercises like Sit-Ups, Side Bends and Russian Twists, which have very little carryover for baseball performance and can even cause pain and injury to the lower back. Instead, your workout should focus on stabilization exercises that force core muscles to resist movement. This helps strengthen the connection between the upper and lower body. These core-specific exercises will improve throwing and hitting power—and help your core maintain control of your body during explosive hitting and throwing motions (which protects the spine).www.stack.com Role Of the Torso / Core is to act as brakes (stabilizers) not accelerators (flexors or rotators)

Torso Core Responsibilities Hips & thoracic spine Generate Rotation NOT the lumbar spine We must remember to train the core by moving the hips or extremities without any compensatory movement of the spine. M. Boyle training & Conditioning. Vol. XXII

Movement Patterns Flexion & Extension Rotational Lumbar Spine Overall lumbar rotation is approximately 13 degrees 2 degrees of rotation between each segment from T10 to L5 Greatest degree of rotation between L5 & S1 is 5 degrees (site of most injuries) Rotation should be generated from the hips not lumbar spine & the thoracic vertebrae! Movement should be generated in: Thoracic Spine

Recent Appropriate Trend Today’s torso training is more about the prevention of motion rather than the generation of it. Generally accepted among professionals Plank / Bridge – these can be done more often, without overuse / overtraining injuries

Prone Plank Variations

Lateral Plank

Posterior Chain / Torso Activation Prone Bridge Series Posterior Chain / Torso Activation

Torso / Core Exercise Programs Anti-Flexion & Extension Anti-Rotation Level 1 Exercises Side / Lateral Plank Front / Prone Plank Stability Ball Roll Out Ab Wheel Roll Out Body Saw Level 2 Exercises Feet Elevated Side/Lateral Plank Side/Lateral Plank Row Suitcase / Waiter carry Level 1 Exercises ½ kneeling In-Line chop In-Line Lift Tall Kneeling Push Pull (cables) Tall Kneeling Press Level 2 Can progress to standing positions

Anti–Rotation Exercises Cable ½ Kneeling chop Level 1 Standing Lift Level 2

More Advanced Exercises Slide Board Knee Tucks Slide Board / Swiss Ball or Suspension Trainier knee Tucks Pikes Ab Wheels