Core Training

Core Training is vital in an everyday fitness training programme.

The core is responsible for supporting the posture, withstanding impact Eg. Sports such as Rugby, strengthening the spinal cord and supporting the overall physique.

Core stability refers to “your ability to control your postural muscles in order to keep your body aligned and functional no matter what type of stress is placed on it”. This allows any strength you have to be used effectively in whatever you are doing and can even help you maintain your balance. Eg, if were to lift a weight with your arm your abdominal muscles will contract a split second before you lift and provide extra support to your lower back as you are lifting the weight. If your core stability is not developed adequately it either means you put yourself at risk from back injuries or you won't be able to transfer the strength you have gained in the gym to everyday tasks.

When training the core:

• Always train with good posture

• A good, solid posture allows for optimal alignment of all segments of the kinetic chain.  If one segment is out of alignment, the body will compensate somewhere along the kinetic chain, increasing the risk of injury and decreased efficiency of movement.

• Get Out of the Saggital Plane
  Bicep curls, forward lunges and dumbell pullovers are all performed in the saggital plane of movement. These exercises are great for increasing strength in the muscle, but greater results can be achieved by training in planes that cause the spine to rotate or bend. Movements in diagonal patterns are very effective due to the lengthening effect they have on the hip rotators. They are also a lot more 'sports specific'.

• Identify and correct muscular imbalances
  Isolated stretching and dynamic warm-ups can be effective in improving tightness and compensation in the muscles.  Core training is a key component of sports performance. As we understand its function and improve on the way in which we train it, we will gain immense benefits.

From improving athletic performance to decreasing the risk of injury, the importance of the 'core' is second to-none.

Core Flexibility: Static and Dynamic Stretches for the Core:

Core training is the hot new trend that we hear throughout the industry. Many coaches, trainers, and athletes have implemented some type of core training exercise(s) to their programs to improve performance. These exercises train the large muscles in the center of the body (abdominals, obliques, and spinal erectors) that make up the core. These muscles and many other smaller stabilizer muscles are responsible for stabilizing and balancing the body. However, little has been conveyed to athletes on how to implement a dynamic stretching routine for the core into their programs.

By implementing a dynamic stretching routine into your program, you will decrease your risk of injuries to the core area of the body. Many injuries, such as abdominal strains, hip flexor/abductor strains, groin strains, and lower back issues may be prevented from occurring or reoccurring with a proper core flexibility program. Many of these injuries require extended time to heal due to the nature of where they are located and what major responsibilities they play in athletic performance.

Most coaches would agree that when training to improve athletic performance, it is best to train movements, not muscles. Yet core training seems to be slipping under the radar of such advice. Many core training regimes isolate and target muscles of the back and abdominals in order to challenge stability and/or strength. Common training positions include lying prone or supine on a flat surface or on a training tool such as a stability ball. Standing activities requiring static balance are also common and are performed on a stable or unstable surface. While these activities may prove to be beneficial and helpful for certain training goals, competitive athletes can benefit from training that is more closely related to the demands of their sport, involving the whole body and subsequently the core.

The core has been called "the hub of the wheel," "the power zone," and "power house." It is where the body's center of gravity is located and more importantly, involved in the majority of all athletic movements. Furthermore, the core is responsible for developing power, absorbing force, maintaining balance and stability, and improving coordination during movement. For most athletes, this is all done with their feet in contact with the ground.