Core Training is Essential to Athletic Performance -
A Strong Core Equals a Strong Athlete
Every athlete wants to get the most out of his or her training and reach their full athletic potential.
One of the most important factors in maximizing athletic performance is core strength. An athlete
with a strong core is a strong athlete; it's that simple. Core training IS your answer.
Let me explain to you just what the core is and why core strength is so very important for any
athlete. The core is comprised of nearly 30 different muscles that basically wrap around your body
in the area between your hips and rib cage. There are a couple ways to think about this in easy
terms. First of all think of your body in two halves, the lower half and the upper half. The core area is
between the two and can be thought of as a 'bridge' that connects them. In order for the upper and
lower body to work together requires that connection. Another visual is to think of the rebar in a
foundation. Imagine that your core area is just like the foundation of a house. When not trained, it is
a foundation without its rebar and one likely to weaken and cause problems, while a conditioned
core is a strong and sturdy foundation with rebar.
Basically, the core is fundamental to all body movement. So, what does this have to do with your
athletic performance? EVERYTHING.
When you are moving through your sport of choice you are using your body in its most functional
state, in other words, as a whole. You are using your lower body and your upper body together;
you're jumping, throwing, twisting, hitting, running, the list goes on and on. Your core is the basis for
all of this movement and once again the strength or weakness of that core will dictate the ease in
which you move on the field or court. Athletes are also very often in unstable environments, like
landing on one foot or throwing or hitting from an awkward position. I cannot honestly think of a sport
where this stability and balance does not come into play. Your balance comes from your core;
strong core equals good balance.
Here are some examples: Think of the volleyball player jumping and spiking. The spike is literally
being performed in mid air; can a situation be less stable? The power for that spike must come from
the core!
Think of the shortstop that runs to catch a grounder and then must jump, twist and throw all at the
same time, again, ALL core!
Think of the tennis player who runs across the court and then smashes a return to the opposite
side, ALL core!
I could go on and on with every single sport and just about every position but hopefully you get the
idea. If you do not train for core strength and balance you will never realize your full potential. More
and more athletes are training this way and if you ignore this vital aspect of athletic training you will
be out-played.
Fortunately, core training is not difficult or time consuming and it does not require expensive
equipment. It has been my experience that athletes are downright thrilled to be doing something
other than 'lifting' anyway. Core training is innovative, challenging and creative; heck, it's fun! Of
course when the athletes and coaches see the results, which come quickly with this type of training,
the excitement really builds. Here is a great example of a creative and effective core exercise:
The Unstable Body Bar Push-up
The Unstable Body Bar Push-up is a fabulous exercise to work the entire upper body as well as your
‘Power Pack’ – your Core. The unstable environment in which you perform this exercise recruits
TONS of muscles in your chest, shoulders, triceps, posterior deltoids (rear shoulder muscles), back
and again, your core.
Equipment:
• Body bar, barbell or any solid bar-pipe approximately 3’-4’ in length / may need two if you do not
have the below
• Dumbbell or yoga mat
• Bench or Box approximately 4” – 16” inches off the ground (you can actually use a coffee table)
Follow below on how to properly perform this exercise as well as progressions:
A) Start with a rolled up yoga mat, dumbbell or solid bar and place on the box/bench or coffee table
B) Place the body bar, barbell, solid bar or pipe perpendicular (forming a ‘+’) on top of the above.
The bar and dumbbell/mat should be near the end of the box/bench, not in the center.
C) Place yourself in a push-up position directly over the bar (chest over bar – shoulders directly
over wrists). Back is straight, Core is TIGHT..make believe you are laughing very hard or someone
is about to hit you in the belly & SQUEEZE - Hold that core. You are also on your toes.
D) Your head should be looking down at all times. This keeps your spine in alignment.
E) Slowly lower yourself to 90 degrees. DO NOT let your back go below your elbows.
F) Push yourself back to the starting position. NOTE: When you press back up, DO NOT use your
hands…what I want you to concentrate on is pushing your chest and shoulders through the bar on
the way up. ALWAYS ‘use’ the muscles you are working for better results.
G) You should have felt unstable on the way down and the way up. This is where you are recruiting
TONS of muscles and ‘grabbing’ your core. You will recruit more muscle and create more power with
this exercise!
H) REPS? I suggest performing as many as you can until you are about 2-3 reps away from failure.
Rest for a minute or so, and do again for 1-2 sets. You know how you feel so PLEASE use good
judgment.
Special notes to add intensity or lower intensity.
• If the push up is too much, just hold the ‘plank’ position and you will feel your core engage.
Progress to the push-up when you are ready.
• If the push-up is too hard and the plank too easy you can either perform a ½ push-up or hold the
plank and alternate leg lifts. With the leg lift all you do is raise your leg off the floor approximately
12”, hold for a second, GENTLY lower to the ground and repeat other side. The goal when you are
lowering your leg to the ground is to not hear your foot touch the ground.
• Too easy or your ready to add intensity? Perform the leg lift as you do the push-ups. You do not
have to alternate legs. Change legs for the next set.
• Still too easy? Perform with your feet on a stability ball, bench or second or third stair on your
staircase. You can also raise a leg to add even MORE intensity
OK..that should get you started on working your entire upper body as well as your Power Pack!
If I sound passionate about core training, well, I am. I see the results first hand every day. Hundreds
of athletes that I have trained enjoy incredible results and it is very exciting. If your routine does not
involve core training, well, that needs to change. Improve your core and improve your game,
guaranteed.
Barry Lovelace is the creator of Training for Volleyball, a hot selling volleyball specific training
program guaranteed to improve your game.
| B&L Fitness, Inc 1665 E. Race St. Allentown, Pa - USA 18109 barry@trainingforvolleyball.com |