Chapter 9-Core Training Concepts

Question 1

Local stabilization system

Answer 1

The local core stabilizers are muscles that attach directly to the vertebrae. They provide support from vertebra to vertebra.

Question 2

Core-stabilization training

Answer 2

Exercises involve little motion through the spine and pelvis. These exercises are designed to improve neuromuscular efficiency and intervertebral stability. 
Sample exercises in this level include:
-marching
-floor bridge
-floor prone cobra
-prone iso-ab (Plank)

Question 3

Core strength

Answer 3

This level involves more Bynum eccentric and concentric movements of the spine. The specificity, speed and neural demands are also progressed at this level. These exercises are designed to improve, dynamic stabilization, concentric strength (force production), eccentric strength (force reduction) and neuromuscular efficiency of the entire kinetic chain. Exercises include:

• ball crunch
• back extensions
• reverse crunch
• cable rotations

Question 4

Core power

Answer 4

In core-power training (Phase 5), exercises are designed to improve the rate of force production of the core musculature. These forms of exercise prepare an individual to dynamically stabilize and generate force at more functionally applicable speeds. Exercises in this level include:

• Rotation chest pass
• Ball medicine ball (MB) pullover throw
• Front MB oblique throw
• Soccer throw