Developing the Core (Sport Performance Series by NSCA)


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Item location see all Item location. Designing and implementing evidence-based strength and conditioning programs specific to the youth population ensures that all youth will develop athleticism at their given level of endowment and be able to continue to participate in sports and physical activity throughout their life course. That is the C. Hey, data data—swing.

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The hidden demographics of youth sports. Faigenbaum, A. Youth strength training: Facts and fallacies. Youth resistance training: Updated position paper from the National Strength and Conditioning Association. Lloyd, R, and Oliver, J. The youth physical development model: A new approach to long-term athletic development. Strength and Conditioning Journal 34 3 : , Meadors, L.

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Practical application for long-term athletic development. Patterns of participation in American agency-sponsored youth sports.

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Children and youth in sport: A biopsychosocial perspective. Whitehead, M. The concept of physical literacy. European Journal of Physical Education 6: , Howard is involved in many pursuits that advance knowledge, skills, and coaching education to help all children enjoy lifelong physical activity and sports participation.

Until recently, coaches, trainers, and performance fitness centers had limited awareness and understanding of how to implement this training. However, many fitness professionals still do not fully understand the benefits of rotation in suspension bodyweight training. It has been shown that suspended bodyweight training exercises can increase core muscle activation compared to similar core exercises performed on a supported, stable surface 2.

It has also been suggested that suspension training devices can provide improvement in balance, muscle size, strength, power, and flexibility. Thus, suspension bodyweight training implements appear to be functional training tools. This locked or static anchor point can restrict the length that the handles will have during exercise movements. With a static or locked anchor point, most exercise movements move the body around the handle, rather than the handle moving around the body.

This means the body must actively move around a set focal point to enable the athlete to perform the exercise movements e. Meaning, stabilization would be more 7. COM 7 difficult than with a static or locked anchor point. Due to the instability of a free moving anchor point, the movement and length of the cable constantly changes which increases the need to stabilize not only the actively engaged joint s and musculature but also the entire core and kinetic chain. Introducing this type of rotational bodyweight training may be an asset to developing functional core stability and strength beyond what is provided through traditional suspension bodyweight training with a locked anchor point.

This process is often achieved by introducing challenges to balance, controlled instability, and proprioceptive training. The better trained our motor unit recruitment patterns become, the greater our ability to stabilize the joints dynamically, thus, providing the potential to improve athletic performance, decrease injury risk, and promote overall physical well-being.

Exercise Science & Sport Management

Traditional suspension bodyweight training is potentially a functional training tool. When discussing multiplanar movements, the conversation should involve rotation. However, movement within the transverse plane does not happen without rotation. Since functional movements are often viewed as multiplanar or triplanar, they should include rotational movements. Experts in the fields of sports performance, fitness, and tactical conditioning will agree to disagree on the inclusion of rotation into their performance programs.


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  7. Should spinal rotation be avoided completely? Should spinal rotation be performed as component of conditioning?

    Regardless of what side of the fence one stands, one thing remains clear—movement in the transverse plane will incorporate spinal rotation. The lumbar spine is designed for anti-rotational movements while the thoracic spine is capable of dynamic rotational movements. Rotational movements of the thoracic spine may be preferred rather than training that allows excess rotation of the lumbar spine. Training modalities such as medicine balls, sandbags, etc. Because of the nature of the products themselves, they provide dynamic load resistance, which can easily move through space and multiple planes.

    Alternatively, cable-based exercises can provide movements with continuous load and the ability to concentrate on rotational movements that occur in the transverse plane.

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    The transverse plane is often associated with rotational movement like swinging a baseball bat, golf club, or hockey stick, passing a basketball, or kicking a soccer ball. In addition, the transverse plane is where we see most injuries occur in daily activities such as reaching or bending movements, e.


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    7. However, the ability to transition efficiently from one plane to another is of key importance. Core stability is the ability to resist movement in the lumbar spine or anti-rotation 1. The primary goal is to stabilize the core, protect the lower back, and allow one to transfer lower body power from the ground upwards through the kinetic chain 1. Trainers and coaches have also come to the realization that increasing strength just for the sake of increasing strength in the abdominals and back musculature may not be the answer to developing core strength or stability; nor is rotation for simply the sake of rotation.

      By placing emphasis on thoracic rotation and promoting lumbar stabilization, rotational suspension bodyweight training may be a valuable asset to developing functional core stability and strength. These exercises may also improve balance, muscle size, strength, power, and flexibility. Rotational suspension bodyweight training introduces instability stimuli that may not be present in than traditional variations.

      How much instability is enough, or too much? Strength and conditioning professionals should understand the limitations of their athletes and never jeopardize form and safety for the ability to perform a movement no matter what modality is practiced. With that being said, indications are that rotational suspension bodyweight training adopts the characteristics of traditional suspension bodyweight training and provides ancillary stimuli to challenge instability and proprioceptive feedback; thus offering another valuable training tool for industry professionals to consider when designing their training and conditioning programs.

      The role of core stability in athletic function. Sports Medicine 36 3 : , Core muscle activity during suspension exercises.

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