Friday, November 30, 2007

Core Training Series, 5

In the final part(5) of this series, I will detail the multi-dimensional aspects of core training. Core stabilization training 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

The athlete can start at the highest level of core stabilization training that she or he can control.

The dimensions of core stabilization training are:

Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank on elbows:

Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:

Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball throw:

Please review all 5 parts of this core stabilization article series. It is critical that you stabilize your core in order to prevent injuries and maximize your extremity (limbs) strength and power.

See Core Training Series, 4

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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  1. Thats true.... An athlete should start from low force to high force. And the exercises that you showed are really helpful to the athlete.

  2. Totally agree with stabilization training - planks engage the entire core. They have endless difficulty levels - raise up a foot, move front to back, come up on hands. Great post!


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