Resource Information – Core Stability

Introduction Strength, speed, flexibility & agility Type of sport & position GOAL - a balance which will lead to physical control & optimal performance.

What is Core Stability? Core Stability: ‘is the ability of your trunk to support the effort & forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and most effective positions’.

“Trans Abs” Transversus abdominis

Slings Gluteals Thoracolumbar fascia. Latissimus dorsi Upper Traps Rotator Cuff Serratus Ant

Improving Performance? More efficient use of muscle power. Decreased injury risk. Increased ability to change direction. Greater capacity for speed generation Improved Balance & Muscular coordination Improved posture In a nutshell, your body can function more efficiently with less risk

Training Core Stability Contract the individual core muscles Move with a stable core during simple movements initially then incorporating sport specific movements.

Basic Training Guidelines Neutral alignment Trans Abs

Guidelines Slowfast Simplecomplex Knownunknown Low forcehigh force Staticdynamic

Form is Everything You will not benefit from performing the movement too hard, fast or far for your capabilities. This type of training targets subtle muscle & co-ordination, and if you disregard this principle of form, you will not progress. Worse still, it may allow a risk of injury.

Summary Core stability training increases the stability of the trunk. Such increased stability leads to greater control of forces & more efficient use of muscle power. In a nutshell, your body can function more efficiently with less risk. But Remember Form is Everything.

Key Points Fundamentals Form Balance Appropriate load Control V Speed Control the exercise Introduce speed only as control allows Progress to functional activities Increase complexity Variety Introduce sports specific elements

Next Steps Practice Further instruction –PILATES –Gym ball –Foam rolls –Special training techniques –Specific sports skills

Key Points (Under 14) Form (do not perform the movement too hard, fast or far for your capabilities) Fundamentals (start slow and simple) Own Body Weight (good posture and control can best be achieved by using your own body weight)

Key Points (Under 15) Balance (move with stable core during simple exercises) Technique (control v speed/introduce speed only as control allows) Own Body Weight/gym ball (instability of gym ball will force muscles to assert control-practice)

Key Points (Under 16) Appropriate load (biological age) Technique (control v speed/introduce speed only as control allows) Progress to functional activities Increase complexity

Key Points (Under 17) Increase complexity (slow v fast, static v dynamic) Variety (PILATES, gym ball, Foam rolls) Specific sports skills Increase complexity