Core Training Methods

Question 1

Stablization Phase 1

Answer 1

Little motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability.

Marching
• Floor bridge
• Floor prone cobra
• Prone iso-abs

Question 2

Strength (Phases 2,3,&4)

Answer 2

Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency.

Ball crunch
• Back extensions
• Reverse crunch
• Cable rotations

Question 3

Power (phase 5)

Answer 3

Full range of motion at functionally applicable speeds; improves rate of force production.

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

Question 4

Importance of training properly for stablization

Answer 4

Few people have properly developed local
stabilization muscles.
• An efficient core is necessary for maintaining
proper muscle balance throughout the kinetic
chain.
• If the movement system of the core is strong, but
the stabilization system is weak, forces are not transferred or used properly.

Question 5

Drawing in maneuver

Answer 5

ecruit core stabilizers by drawing the navel toward the spine (local stabilization system).

Question 6

Bracing

Answer 6

contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).