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CORE STABILITY

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

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  1. CORE STABILITY Essential in completing the jigsaw…...

  2. SESSION OUTLINE Introduction Key concepts: research, evidence & experience Core anatomy Practice core engagement Example exercises Low intensity circuit Questions and hopeful answers!

  3. KEY CONCEPTS

  4. 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.

  5. EXPERIENCE

  6. 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

  7. PERIODISATION

  8. 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.

  9. ANATOMY #2 ADDUCTORS:

  10. PRACTICAL

  11. QUESTIONS/DISCUSSION POINTS

  12. 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.

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