core stability schools session

TRAINING THE CORE:

BEN JANE

Core Stability

Core Stability

Who needs this knowledge?

The aim of this session…

Strength & Conditioning Coaches

Sport Scientists

Health & Exercise Professionals

LBP, pregnancy, workplace, elderly…

Physical Therapists

What I do…

Core Stability

Definitions

core stability in a sporting environment

‘‘the ability to control the position and motion of

the trunk over the pelvis and leg to allow

optimum production, transfer and control of

force and motion to the terminal segment in

integrated athletic activities.’’

Kibler et al. (2006)

“The core muscles stabilise & translate forces

from the lower to upper body & vice versa”

Manocchia (2007)

Core Stability

Why is Core Stability important?

• Muscles that prevent excessive movement protect the spine

• Dysfunction can arise from injury

• Assessments of trunk function can be used as risk factors

for injury

• The core is a vital link in the “kinetic

chain”

• Stabilization and force transmission

• Sport is multi-dimensional

• Sport requires stability and strength

• The evidence is limited...

Injury Prevention

Performance

Core Stability

Components of the Core

Deep Lumbar spine stabilizer

muscles

Abdominal muscles

Muscles of the lower and middle

back

Hip muscles

Thoracolumbar fascia

Kibler,W.B., Press J. and Sciascia, A. (2006) The Role of Core Stability in Athletic Function. Sports Med 36 (3): 189-198 [full text]

Core Stability

Core Stabilising Systems

3 systems:

Local Stabilisers

Global Stabilisers

Global Mobilisers

Core Stability

Local Stabilisers (stiffness &

posture)

Posterior fibres of Internal Oblique

Pelvic Floor Muscles

Diaphragm

Multifidus

Transverse Abdominus

Core Bracing, pelvic floor

Core Stability

Global Stabilisers (pelvis spine)

Quadratus Lumborum

Psoas Major

External Obliques

Internal Obliques

Rectus Abdominus

Adductors

Bird-Dog, Plank to Press Up, Side Plank

Core Stability

Global Mobilisers(gross

movements)

External Oblique

Rectus abdominus

Erector spinae

Psoas major

Latissimus dorsi

Gluteus maximus

Adductors

Hamstrings

Roll-outs, kettlebells

Core Stability

Ultrasound, EMG, MRI

Static Holds (timed)

Flexion, extension, side-plank

Isokinetic Dynamometer

Observational Tests

taken from Faries, M.D. and Greenwood, M., (2007)

Evaluating the athlete

Core Stability

Core Strengthening Programs

The issue of isolation

Exercises that ignore the core

Exercises that ignore the whole athlete in favour

of the core

Daily Low-intensity stability exercises

Dynamic, functional stability training

Exercise Selection…

Core Stability

Core Stability

Analysing exercises

McGill, S.M. (2007) Low Back Disorders:Evidence based prevention and rehabilitation (2nd Ed) Champaign, IL: Human Kinetics

Core Stability

Analysing exercises

Axler, C. T., & McGill, S. M. (1997). Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge.

Medicine and science in sports and exercise, 29(6), 804-811.[abstract]

Core Stability

Equipment Used for Core Training

Core Stability

Equipment Used for Core Training

Core Stability

Medicine ball training

Core Stability

Core Progressions

Groove motion patterns

Build whole body stability

Increase endurance

Increase strength

Speed, power, agility

McGill (2009)

Core Stability

Exercises

Core Stability

Overview

“any exercise that channels motor patterns to

ensure a stable spine, through repetition,

constitutes a core stability exercise”(McGill, 2003; p356)

Core Muscles resist movement more than

create it

Avoid Sit-Ups (especially first thing in the

morning)

More core activation in more exercises

A 6-pack requires more than core work...(to be

continued)

Core Stability

Further Information

Core Training Lawrence, M. (2007) The Complete Guide to Core Stability. 2nd ed., London: A & C Black

Manocchia, P. (2007) Anatomy of Exercise. London: A & C Black

McGill, S.M. (2010) Core Training: Evidence Translating to Better Performance and Injury

Prevention. Strength & Conditioning Journal Vol.32, No.3, 33-46 [full text]

www.benjanefitness.com Strength & Conditioning Core Training

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