Implementation of Core Exercises

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Implementation ofCore Exercises

• Teresa Miller MS C.S.C.S
• University of Washington
• April 29th 2006

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Importance of Core Training

• Injury Prevention
• Balance
• Posture
• Base of Power
• Proper Energy Transfer (Kinetic Chain)

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Anterior Abdominal Muscles

• Rectus Abdominis
• Trunk Flexion
• External Obliques
• Trunk Rotation to Opposite Side
• Internal Obliques
• Trunk Rotation to Same Side

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Inguinal Region

• Junction of Lower Abdominals and Hip Flexors
• Connects Trunk to Hips
• Important Consideration to Limit Injury

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Posterior Abdominal Muscles

• Iliopsoas (Psoas Major Minor Iliacus)
• Hip Flexion
• Lumbar Spine Flexion
• Quadratus Lumborum
• Lumbar Spine Extension
• Aids Respiration
• Erector Spinae
• Trunk Extension

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Considerations for Implementation

• Sport Movements
• Volleyball Vs Swimming
• Most Common Injuries
• Lumbar Spine Hyperextension
• Stress on Lumbar Spine
• Control with Trunk Flexors

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Sport Specific

• Volleyball
• Back Extension
• Trunk Rotation
• Baseball
• Trunk Rotation
• Swimming
• No Rotation
• Trunk Flexion

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Implementation

• Progressive Overload 3-4 weeks
• Instruction
• Development
• Sub-mastery
• Mastery
• Repetitions
• 10 -15- 25 35
• Technique
• Isolated Muscles
• Combination of Muscles
• Types
• Body Weight
• Manual
• Weighted
• Med-ball
• Stability Ball

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Abdominal Exercises

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

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Abdominal Exercises

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

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Abdominal Exercises Cont.

• Manual Abs
• Cross Over Crunch
• Leg Lowers
• Crunch
• Hip Curls
• Hanging Abs

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Abdominal Exercises Cont.

• Med-ball
• Over-Unders
• Partner Twist (variations)
• Woodchoppers
• Chest Pass
• Scoop Toss
• In and Outs
• Med-ball Leg Lowers
• Dina Disc

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Abdominal Exercises Cont.

• Stability Abs
• Knee Tucks
• Pikes
• Hip Rotations
• Leg Lowers

• Iso-Abs
• Plank Hold
• Plank w/ Knee Drive
• Plank w/ Side Kicks
• 1 foot Plank
• Side Plank
• Reverse Plank

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• THE END