Trunk and Core

Mustang Power

Trunk And Core Work

Core conditioning revolves around training the stabilizing muscles of the abdomen and trunk. It develops functional strength for high performance versus aesthetic purposes. Core training does not concentrate on one section of the abdomen but works the entire trunk. The role of core conditioning is to reduce the waste of energy and maximize its transfer from the lower to upper body. The stronger your core is, the less energy it takes to stabilize the core as well as transfer energy.

Core conditioning applies to all movements which require quickness, agility, power, and speed. A stronger core allows an athlete to change direction more quickly and decelerate faster.

Trunk and core work is defined under three categories:

Core Stability- the ability to contract the lower deep abdominal muscles to help support the trunk in dynamic and static positions, enhancing balance, stability, posture and movement efficiency.

Key Points

Athletes need to be taught to recruit, isolate and maintain an activation of the deep core stabilizers with the spine in neutral. Very few can do so without consciously working on it for a little while.
An awareness of how to isolate, recruit and maintain a deep abdominal contraction must be learned.
Stabilizers are endurance-based muscle; therefore the contractions must be slow, controlled and low force.
Many exercises are isometric in nature (holding a contraction in a static position).
Draw belly button towards spine or pull in abdominal's and hold.
Proper focus is essential to achieve success.

4 pt. Stabilization

2 pt. Stabilization

Push-up Position

Bridge Positions

Core Strength- the ability to exert a maximum amount of force from the core.

Key Points:

Athletes need to know how to recruit and maintain deep abdominal contraction to stabilize the trunk while producing a movement.
Useful cues to achieve deep abdominal contraction are "draw the belly button toward the spine" or "pull in the abdominal's". You have also to hold it.
Stabilizers must be engaged prior to recruiting the movers and initiating any movement.
Low tension is required to develop core stability but core strength need greater tension. Strength is developed when the muscle is placed under great tension.

Regular Crunches

Oblique Twists

Reverse Crunch

Position 1

Position 2 ,

Scissors

First Variation

Position 1

Position 2

Second Variation

Position 1

Position 2

V-Twists

Position 1

Position 2

Superman's

32/40’s

Position 1- Dips

Position 2 - Dips

Position 3- 360 Revolution

Position 4 - 360 Revolution

Captain's Chair

Reverse Crunch on Physioball

Position 1

Position 2

Stir The Soup

Ab Dolly

Position 1 - Forward Lunge

Position 2 - Forward Lunge

Position 1 - Side Lunge

Position 2 - Side Lunge

Variation on Ab Dolly - Position 1

Variation on Ab Dolly - Position 2

Dead Bugs

Position 1

Position 2

Position 3

Trunk Twists with Partner

Position 1

Position 2

Core Power- the ability of a muscle to function with both speed and strength.

Key Points

Every exercise should be performed explosively
Always ensure the athletes carry out a thorough warm up and warm down.
Partners who feed the medicine ball on certain exercises should be well drilled on what is required
Medicine ball exercises must precede high intensity work
Initially, athletes should use a lightweight ball and gradually progress to heavier ones.
Quality of movement is more beneficial than quantity of exercise repetitions or sets.
Maintain technique - do not sacrifice control for distance.
These exercises should be conducted early in a session when the nervous system is fresh.