Friday, March 13, 2009

Build Foundational Strength For Sports

Build the foundational strength first and you will avoid many sports injuries later on...

Of course, foundational strength starts with the core. Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. THE CORE is your body's center of gravity. Many athletes have sufficient EXTREMITY STRENGTH (limbs), but few athletes display sufficient CORE STRENGTH.

A strong and stable core will maximize your EXTREMITY STRENGTH and POWER. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.

The core muscles are also very important in preventing low back pain. Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.

The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is critical to strengthen and stabilize it. A strong core will allow you to handle heavier loads as your training progresses.

General strength and conditioning is achieved by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.

Foundational strength training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity. This means training with lighter weights and higher repetitions. All athletes need this phase of training.

Work hard and train right to become a better player!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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