Football Training: CORE Training Pt. 1, not Just Sit-ups!

(YES) I Walk the Talk!

It's amazing that most athletes aren't taught this Basic, Easy & Amazingly helpful information that is vital to athletic success... But, at least you are reading this now ... and I tip my hat to you. (Yes I'm a country boy at heart)

What is the only bone structure that connects your upper and lower body? That's right, your spine! Don't you think it would be a bright idea to protect it? (...Unless you would like a very short career, then your answer should be yes!) So let's learn about what protects and stabilizes it, your Core muscles. 

To keep things simple here is a crash course:

• Your Core is the network of muscles that connect, stabilize & move your bones that make up the area between your hips and your sternum. aka: Your "Trunk"
• There are 3 types of core training: Core Stability, Core Strength & Core Power 
• All 3 are vitally important to athletes and elite athletes rely on all 3 types of Core training to elevate their game and reduce risk of injury chances. 

Core Stability is the foundation for quick/powerful movements and body control, which are demanded of the game of football. It is the ability to support & connect the forces from your arms and legs during all movements on the field. Got Power? Well power relies on the efficiency of your muscular effort and body control. You can have tree trunks for legs, but if your core is weak and lacks stability then you are no where near your potential and have a greater risk of injury. Core Stability allows you to Cut, Accelerate, Hit (and take a hit for that matter), Tackle & Block ...So stability training MUST be in your weekly training program no matter what position you play out there. 
                                
                To Amazingly Easily Understand: Core Stability + Neurological Efficiency = Body Control 
Body Control = Prevent Injury, Cut Quickly, Explode, Juke, Hit, Tackle, Accelerate ... Get it? Highlight reel stuff :)
 
Core Stability Exercises include (but not limited to) the following:
Planks, bridges, side bridges, glute-march bridges and stability ball stabilization exercises. 

Want to test your Core Stability? Time how long you can hold a plank on your elbows and toes... By my athletic standards as a Performance Coach, the minimum time should be 3min. (and yes, without arching your back and looking like a half-pipe for a skateboarder to use) 

Next Week Pt. 2 I'll get into Core Strength

Don't waist your talent, release your inner athlete by getting StrongerQuicker! Click HERE to view my training products. 

Written By: Ryan Bishel, BA, PES

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