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CORE STABILITY. Essential in completing the jigsaw…. SESSION OUTLINE. Introduction Key concepts: research, evidence & experience Core anatomy Practice core engagement Example exercises Low intensity circuit Questions and hopeful answers!. KEY CONCEPTS. JUST ANOTHER FAD?.

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core stability

CORE STABILITY

Essential in completing the jigsaw…...

session outline
SESSION OUTLINE

Introduction

Key concepts: research, evidence & experience

Core anatomy

Practice core engagement

Example exercises

Low intensity circuit

Questions and hopeful answers!

just another fad
JUST ANOTHER FAD?

RESEARCH & EVIDENCE

  • ‘Engine of force development’: POWER
  • Start with 3 key muscle groups: BASICS
  • Resistance to injury
  • Improved posture
  • Improved function

in training sessions &

matches.

core periodisation
CORE PERIODISATION

TASKING

FORMAT

Teach fundamentals of core strength/injury specific program

4 key areas/basic floorwork

Add instability to basic exercises

Destabilise key lifts/introduce med. Balls

Olympic and key lifts (explosive). Power based throws.

  • Prehabilitation a.s.ap./rehabilitaion as specified
  • Develop CORE basics
  • Progress only when basics are mastered
  • Advance to dynamic exercises
  • Introduce explosive lifts/movements
anatomy 1
ANATOMY #1

4 Key muscles

Transversus Abdominus

Pelvic Floor

Diaphragm

Multifidus

Deep lying unlike R.A.

Attach to lumbar vertebrae

Surrounded by thoraco-

lumbar fascia.

anatomy 2
ANATOMY #2

ADDUCTORS:

take home message
TAKE HOME MESSAGE
  • Players must be taught:
    • Scooping
    • Squeezing
    • Glute activation
    • Importance of stability/strength for improved performance/reducing injury risk
  • Coaches must progress gradually. Not all players will progress simultaneously. Group them.
  • “If you only do one glute exercise, it should be the bridge”. (Norris, 2000)
  • Keep researching books, journals & web.
  • Embark on core training for 2-3 per week for 4-6 weeks pre-season
  • If possible get a functional screening for players.