Turn your athlete into an allstar Core Stability Exercises to help build an efficient athlete

1
Turn your athlete into an all-starCore
Stability Exercises to help build an efficient
athlete

• Lemar Mosley

2
What is the core muscle group ?

• The core is defined as the lumbo-pelvic-hip
  complex
• There are twenty-nine muscles which create the
  core muscle group
• The core is where the center of gravity is
  located and where all movement begins

3
What muscles create the core ?

• Lumbar spine muscles
• Abdominal Muscles
• Hip Musculature

4
Why Do Athletes Need a Strong Core Muscle Group?

• All explosive movements begin with the core
• The core has to be functioning optimally to
  effectively utilize the strength, power,
  neuromuscular control, and muscular endurance
  that athletes have developed in their prime
  movers.

5
Core Stability Exercises

• Superman
• Bridge
• Prone Press-Up
• Table Top
• Lateral Tilt

6
Superman

• Begin Exercise by placing stomach on ball, hands
  and feet on the ground
• Lift right arm and left leg while maintaining
  balance on ball. Hold position for 1-2 seconds
• Lift left arm and right leg while maintaining
  balance on ball. Hold position for 1-2 seconds

7
Bridge

• Begin exercise in back lying position with legs
  on ball and arms at side

• Tighten buttocks, lift hips without arching back.
• Lower and repeat

8
Prone Press-Up

• Begin exercise in push-up position with legs on
  ball
• Bring knees toward chest while keeping feet on
  ball
• Straighten legs and regain push up position
• Perform push up bringing chest toward the ground

9
Table Top

• Begin Exercise with back on ball and legs on the
  ground
• Lift one leg, straighten knee, keep hands at side
• Hold position for 1-2 seconds, return to original
  position
• Repeat exercise with opposite leg

10
Lateral Tilt

• Begin exercise in push-up position with ball
  between legs.
• Rotate hips and bring one foot towards the
  ground.
• Return to starting position and rotate hips to
  opposite side and bring opposite foot toward
  ground.

11
Conclusion

• Relatively few athletes have developed the
  muscles required for core stabilization
• Strengthening the core will provide an increase
  in biomechanics, therefore allowing maximum
  efficiency with all movements
• Core exercises reduce the risk of injury

12
Sources

• Prentice, William. Arnheims Principles of
  Athletic Training. 2003