Saturday, February 12, 2011

Weak Core Limits Power

Strengthen your weak core area or you don't have a chance to succeed in your sport. Your power output will suffer. Your risk of injury also increases when your core is weak.



Powerful athletic movements initiate with or transfer through your core area.

For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm.

This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a POWER SHORTAGE!

Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.

For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.

Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.

Many medicine ball exercises such as throws, rotational passes and wood chops engage the core and total body in all planes of motion.

You should strengthen and condition your core area all year.

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Mark Dilworth, BA, PES
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