Resource Information

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Resource Information Core Stability
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Introduction

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

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What is Core Stability?

• Core Stabilityis 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.

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Transversus abdominis
Trans Abs
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Slings

• Upper Traps
• Rotator Cuff
• Serratus Ant

• Gluteals
• Thoracolumbar fascia.
• Latissimus dorsi

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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

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Training Core Stability

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

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Basic Training Guidelines

• Neutral alignment
• Trans Abs

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Guidelines

• Slow fast
• Simple complex
• Known unknown
• Low force high force
• Static dynamic

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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.

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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.

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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

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Next Steps

• Practice
• Further instruction
• PILATES
• Gym ball
• Foam rolls
• Special training techniques
• Specific sports skills

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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)

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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)

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Key Points (Under 16)

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

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Key Points (Under 17)

• Increase complexity (slow v fast, static v
  dynamic)
• Variety (PILATES, gym ball, Foam rolls)
• Specific sports skills
• Increase complexity