Core Training Series, 4

In Part 4 of this series, I will detail training guidelines for core stabilization. Prior to starting a core stabilization program, you should have a comprehensive fitness assessment performed by a fitness professional.

Among other benefits, this assessment will identify your muscle imbalances and postural dysfunctions. It is important for you to correct muscle imbalances and postural dysfunctions before you begin an aggressive core stabilization training program.

The goal of the core training program is for the athlete to develop optimal levels of functional strength and dynamic stabilization.

The athlete can start at the highest level of core stabilization training that she or he can control. As with other areas of integrated training, a core training program should be:

1. progressive, systematic, sport-specific and challenging,

2. multi-planar (sagittal, frontal, transverse), multi-dimensional (stabilization, strength, power) and variable (sets, repetitions, intensity, etc.),

3. varied with contraction velocities (different speeds), and

4. varied with modes of training (airex pads, foam, floor, disc, etc.) and body positions.

Core training exercise progressions should follow these paths:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

In Part 5 of this series, I will detail the multi-dimensional aspects of core training.

See Core Training Series, 3

See Core Training Series, 2

See Core Training Series, 1

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Mark Dilworth, BA, PES
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