core flexibility
TRANSCRIPT
8202019 Core Flexibility
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Core Training
Core training is the hot new
trend that we hear throughoutthe industry Many coaches
trainers and athletes have implementedsome type of core training exercise(s) totheir programs to improve performanceTese exercises train the large musclesin the center of the body (abdominalsobliques and spinal erectors) that make up
the core Tese muscles and many othersmaller stabilizer muscles are responsiblefor stabilizing and balancing the body
However little has been conveyed toathletes on how to implement a dynamicstretching routine for the core into their
programs
Common Core InjuriesBy implementing a dynamic stretchingroutine into your program you willdecrease your risk of injuries to the corearea of the body Many injuries such asabdominal strains hip flexorabductor
strains groin strains and lower backissues may be prevented from occurringor reoccurring with a proper core flex-ibility program Many of these injuriesrequire extended time to heal due tothe nature of where they are located and
what major responsibilities they play inathletic performance
Forward Walk (Figures 1 and 2)
Te goal to have a ldquopoprdquo in your step andto be athletic balanced and to try nottouch the hurdle Go over the hurdles with the right leg first then again withthe left leg first
Dynamic StretchesTese stretches should be performed after
an adequate warm up Many of thesestretches will be performed with trackhurdles (about 6 ndash 8) However if onedoes not have access to this type of
equipment they can improvise by goingover imaginary hurdles Te basis of thesestretches is core flexibility specifically inthe hips and this can be accomplished with or without hurdles
Good Mornings
Tis is a dynamic stretch that can bedone proceeding static stretches Youshould perform about 5 ndash 10 repetitionsof this stretch Te goal of this stretchis to keep the hands locked behind the
head knees slightly bent and to finishstanding tall after each repetition Stand with your feet shoulder width apart andyour hands locked behind the headTen bend over at the waist attemptingto bend over as far as possible Keep the
back flat the chest up and the weighton the heels Come back up into astanding position Tis is a great stretchto loosen up the lower back
Core Flexibility Static and Dynamic Stretches for the Core
Travis Brown MS CSCS
NSCArsquos Performance Training Journal | wwwnsca-liftorgperform Vol 4 No 4 | Page 8
Figure 1 Forward Walk (1047297rst leg over)
Figure 2 Forward Walk (second leg
over)
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Lateral Lunge
For this drill the odd number hurdles (13 amp 5) should be set at the lowest heightallowed Go through the hurdles first to the
right then repeat the whole drill going tothe left o perform step over the firsthurdle one leg at a time while facing side ways (figure 3) After clearing the firsthurdle duck underneath the secondhurdle to the right (figure 4) then comeback under the hurdle to the left (figure
5) Complete the first set of hurdles bycoming back up under the second hurdleto the right again finishing in a standingposition (figure 6) Proceed through the
next two hurdles in the same manner (overthe first under the second to the right
left and then right again) Repeating themovement on the final two hurdles
Static Stretches While there are many different types ofstatic stretches that are out there for thecore of the body we will focus on a selectfew that should help loosen up the core
muscle groups Each stretch should be
held for 20 ndash 30 seconds Tey shouldnot be performed to the point of painor injury Tese stretches should be per-formed after a complete warm up andthe above mentioned dynamic stretches
Modi1047297ed Hurdlerrsquos Stretch
Tis is probably one of the most commonstretches From a seated position placethe bottom of one foot on the inside of the
opposite thigh Te opposite leg should
be stretched straight ahead Facing thestraight leg bend forward at the waistbringing the chest toward the knee Holdthe stretch Repeat the stretch for theopposite leg
Quad Pull
Tis is another common stretch thatmost people should be familiar with Tisis done standing on one leg grabbing
the opposite legfoot and pulling the foot
back toward the butt Keep the knee ofthe stretching leg close to the knee of thesupport leg Stand tall to feel a stretchin the quadriceps After stretching oneside switch legs and stretch the other
side In order to make this stretch morediffi cult you can attempt to keep yourbalance while attempting to touch your
Core Training Core FlexibilityStatic and Dynamic Stretches for the Core
hand to the foot on the floor Tis helpsto work on balance and coordination
Tis is a great stretch for the quadricepsand hip flexors
Squatting Hip Adductor Stretch
While keeping both feet flat squat
down keeping the knees behind the toesand both feet flat on the ground Oncesquatting push the knees out away fromthe hips with the elbows Te elbowsshould push on the inside of the kneeand not rest on top of the knee or leg
Figure 3 Lateral Lunge (over the 1047297rst hurdle)
Figure 4 Lateral Lunge (under the
second hurdle)
Figure 5 Lateral Lunge (back under
the second hurdle)
8202019 Core Flexibility
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8202019 Core Flexibility
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NSCArsquos Performance Training Journal | wwwnsca-liftorgperform Vol 4 No 4 | Page 9
Lateral Lunge
For this drill the odd number hurdles (13 amp 5) should be set at the lowest heightallowed Go through the hurdles first to the
right then repeat the whole drill going tothe left o perform step over the firsthurdle one leg at a time while facing side ways (figure 3) After clearing the firsthurdle duck underneath the secondhurdle to the right (figure 4) then comeback under the hurdle to the left (figure
5) Complete the first set of hurdles bycoming back up under the second hurdleto the right again finishing in a standingposition (figure 6) Proceed through the
next two hurdles in the same manner (overthe first under the second to the right
left and then right again) Repeating themovement on the final two hurdles
Static Stretches While there are many different types ofstatic stretches that are out there for thecore of the body we will focus on a selectfew that should help loosen up the core
muscle groups Each stretch should be
held for 20 ndash 30 seconds Tey shouldnot be performed to the point of painor injury Tese stretches should be per-formed after a complete warm up andthe above mentioned dynamic stretches
Modi1047297ed Hurdlerrsquos Stretch
Tis is probably one of the most commonstretches From a seated position placethe bottom of one foot on the inside of the
opposite thigh Te opposite leg should
be stretched straight ahead Facing thestraight leg bend forward at the waistbringing the chest toward the knee Holdthe stretch Repeat the stretch for theopposite leg
Quad Pull
Tis is another common stretch thatmost people should be familiar with Tisis done standing on one leg grabbing
the opposite legfoot and pulling the foot
back toward the butt Keep the knee ofthe stretching leg close to the knee of thesupport leg Stand tall to feel a stretchin the quadriceps After stretching oneside switch legs and stretch the other
side In order to make this stretch morediffi cult you can attempt to keep yourbalance while attempting to touch your
Core Training Core FlexibilityStatic and Dynamic Stretches for the Core
hand to the foot on the floor Tis helpsto work on balance and coordination
Tis is a great stretch for the quadricepsand hip flexors
Squatting Hip Adductor Stretch
While keeping both feet flat squat
down keeping the knees behind the toesand both feet flat on the ground Oncesquatting push the knees out away fromthe hips with the elbows Te elbowsshould push on the inside of the kneeand not rest on top of the knee or leg
Figure 3 Lateral Lunge (over the 1047297rst hurdle)
Figure 4 Lateral Lunge (under the
second hurdle)
Figure 5 Lateral Lunge (back under
the second hurdle)
8202019 Core Flexibility
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8202019 Core Flexibility
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