Presentation on theme: "CORE STABILITY Essential in completing the jigsaw…..."— Presentation transcript:
CORE STABILITY Essential 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!
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.
CORE PERIODISATION TASKING 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.
ANATOMY #1 4 Key muscles o Transversus Abdominus o Pelvic Floor o Diaphragm o Multifidus Deep lying unlike R.A. Attach to lumbar vertebrae Surrounded by thoraco- lumbar fascia.
ANATOMY #2 ADDUCTORS:
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.