Implementation of Core Exercises. Importance of Core Training Injury Prevention Injury Prevention Balance Balance Posture Posture Base of Power Base of.

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Presentation transcript:

Implementation of Core Exercises

Importance of Core Training Injury Prevention Injury Prevention Balance Balance Posture Posture Base of Power Base of Power Proper Energy Transfer (Kinetic Chain) Proper Energy Transfer (Kinetic Chain)

Anterior Abdominal Muscles Rectus Abdominis Rectus Abdominis –Trunk Flexion External Obliques External Obliques –Trunk Rotation to Opposite Side Internal Obliques Internal Obliques –Trunk Rotation to Same Side

Inguinal Region Junction of Lower Abdominals and Hip Flexors Junction of Lower Abdominals and Hip Flexors –Connects Trunk to Hips Important Consideration to Limit Injury Important Consideration to Limit Injury

Posterior Abdominal Muscles Iliopsoas (Psoas Major & Minor; Iliacus) Iliopsoas (Psoas Major & Minor; Iliacus) –Hip Flexion –Lumbar Spine Flexion Quadratus Lumborum Quadratus Lumborum –Lumbar Spine Extension –Aids Respiration Erector Spinae Erector Spinae –Trunk Extension

Implementation Progressive Overload 3-4 weeks Progressive Overload 3-4 weeks * Instruction * Development * Sub-mastery * Mastery Repetitions Repetitions * – 35 Technique Technique –Isolated Muscles –Combination of Muscles Types Types –Body Weight –Manual –Weighted –Med-ball –Stability Ball

Abdominal Exercises Body Weight Toe Touches Toe Touches Crunch Crunch Twist (variation) Twist (variation) Bikes Bikes Jack Knife Jack Knife Running Mans Running Mans Leg Lowers Leg Lowers Wipers Wipers Flutter Kicks Flutter Kicks Side Bend Side Bend Quadrupeds (variations) Quadrupeds (variations) Superman's Superman's

Abdominal Exercises Weighted Abs Toe Touches Toe Touches Crunch Crunch Twist (variation) Twist (variation) Bikes Bikes Jack Knife Jack Knife Running Mans Running Mans Side Bend Side Bend

Abdominal Exercises Cont. Manual Abs Cross Over Crunch Cross Over Crunch Leg Lowers Leg Lowers Crunch Crunch Hip Curls Hip Curls Hanging Abs Hanging Abs

Abdominal Exercises Cont…. Med-ball Over-Unders Over-Unders Partner Twist (variations) Partner Twist (variations) Woodchoppers Woodchoppers Chest Pass Chest Pass Scoop Toss Scoop Toss In and Outs In and Outs Med-ball Leg Lowers Med-ball Leg Lowers Dina Disc Dina Disc

Abdominal Exercises Cont…. Stability Abs Knee Tucks Knee Tucks Pikes Pikes Hip Rotations Hip Rotations Leg Lowers Leg LowersIso-Abs Plank Hold Plank Hold Plank w/ Knee Drive Plank w/ Knee Drive Plank w/ Side Kicks Plank w/ Side Kicks 1 foot Plank 1 foot Plank Side Plank Side Plank Reverse Plank Reverse Plank