Football Training: CORE Training Pt. 2, not Just Sit-ups!

In my last post Core Training Part 1, I covered core stability, the foundation of your core. Today is going to focus on core strength... Yes what you look at in the mirror. These muscles help with your core stability of course, but the main function is to twist, bend, extend (or any combination of those motions) your trunk. This means you can't be an athlete without them.

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 Strength is needed for weightlifting, all quick/powerful movements and body control, which are demanded of the game of football. The core is relied upon through the scope of strength exercises like squat, bench press, deadlift and overhead press. These movements require the spine to hold a firm position so the hip and shoulder joints can move with force. But also core strength is also used to twist and tackle, throw a 30yd pass and to kick that game winning 40yd field goal. 
                                
                                           Core Stability + Neurological Efficiency = Body Control 
                          Core Stability + Core Strength + Body control = Foundation for Power Production
 
Core Strength Exercises include (but not limited to) the following:
V-ups, Cable crunch, Med ball chops, Russian twists & back extensions (with or without rotation).  

Want to test your Core Strength? Under 16: perform 20 v-ups without letting your feet touch the ground. 16+ perform 20 v-ups with 10% of your body weight split into two dumbbells you keep in your hands. Note: make a 'V' not a 'U' so you must be sitting on your butt at the top position. 

Next Week Pt. 3 I'll get into Core Power

Don't waist your talent, release your inner athlete by getting StrongerQuicker! 
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Written By: Coach Ryan Bishel, BA, PES

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