Core Training For Athletic Performance: 2 Exercises End

Core Training For Athletic Performance: 2 Exercises

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A strong core is not necassarily an efficient core.

Don’t get me wrong, it is a great start. Just like you would have to teach your body how to throw a baseball you have to teach your core how to fire properly while running or performing anything else athletic.

Here’s the problem I have with most training programs they train efficiency when they don’t have any strength to make efficient! We have all seen gyms that have rows of kids balancing on discs and doing single leg RDLs.

Truth be told this exercise isn’t inherently bad….but the programming is terrible.

What exactly are you training – the riblets these kids have for abs?

The solution:

Step 1: Get Stronger

Step 2: Get More Efficient.

Step 3: Repeat.

Between steps 1 and 2 there is going to be some carryover.

What’s This “Efficiency Crap?”

In this article I will focus primary on speed development because everyone is familiar with the basic running motion. While the right knee is pumped into the air, the left arm is forward. They quickly (hopefully) they switch.

The posterior chain and lower body overall is crucial to strengthen. Also, a secondary, but still important, factor is the arm punch.

As the arms and legs violently switch positions, the unsung hero of athleticism is the ability to quickly brace and fire the core (that efficiency stuff I’ve been harping on). This applies to swinging a bat, making a pass rush, throwing a punch, making a fast and agile cut, and almost every quick movement associated with people athletic.

Exercise 1: Plank Shoulder Tap

Let’s lock everything in place, ESPECIALLY THE HIPS just move the arms. Perform 3-5 sets of 15-30 seconds with 1:1 rest to work ratio.

Exercise 2: Sprinter Planks

To add extra cross core bracing, progress to the sprinter position planks. Perform 3-5 sets of 30 seconds each foot position

– Joe Hashey, CSCS –

KEYWORDS: core training, athlete training, core workout, balance workout, balance exercises, functional stability training,


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