Core Strength and Mechanics for Injury Prevention May 8, 2013

1. Core Strength and Mechanics for Injury Prevention May 8, 2013

2. What is “Core”? • The torso: The body, excluding arms, legs, and head. • The Core IS the center!!!! • It is the base.

3. Why is Core important? • Safety first! • Leverage of resistance • Increase strength • Posture • Balance

4. It is “either/or”! • You are either “MUSCULAR” or “SKELETAL” stabilized! • Resistance never changes: Newton’s Law of Physics, “Conservation of Inertia” • Resistance at any given time will be in you muscle tissue or your skeletal tissue (bones, cartilage, JOINTS)

5. The 3 Core Concepts • Core Strength: your ability to stabilize resistance • Core Coordination: your ability to control the resistance in motions • Core Endurance: your ability to sustain stability for a duration of time

6. Correct Posture • Putting yourself into “Muscular” Stabilization • Engage! Engage! Engage!!!!!! • Stand, Palms up, retract (shoulders back), Chest up, stomach in, legs slightly bent, arms to the side and engage! • Practice does not make perfect... Perfect practice makes perfect.

7. Progression of Motion • Core is your Center • We normally move with the peripheral concept • The leverage system: Torque • Move center IN, and move Center OUT • Practice does not make perfect…Perfect practice makes perfect. • ENGAGE!

8. Move from the Center Out • Always imagine the resistance to be 100lbs. • Engage…then move • Relax…then re-engage

9. Move from the Center In • Always imagine the resistance is 100lbs. • Engage…then pull into center • Relax…then re-engage

10. Its All About Core • Be muscular supported. Not skeletal supported • Postural Position and engage • The 3 C’s: Core Strength, Core Coordination, Core Endurance • Perfect Practice