Maximum Sports Conditioning Core Strength for Life

What is the “Core?”

  • Form vs. Function

What is core training?

  • Marketing vs. reality
    • (Vasily Alekseyev)

Why should you train your core?

  • Low back injury statistics

Components of a Performance Core Program

  1. Develop proper movement patterns
  2. Build whole body and joint stability
  3. Increase core endurance
  4. Build strength
  5. Improve power

Proper movement patterns – Neutral spine with abdominal bracing

  • Chair squats
  • Squats
  • Deadlift
  • Lunge

Active Flexibility & Stretching for Back Performance

  • Cat & Camel
  • Sit to Heels / Hips to Hands
  • Knee rotations

Beginner Exercises – The Big Three

  • Curl-up
  • Side Bridge
  • Birddog

Intermediate Exercises

  • Front bridge
  • Deadlift
  • Rotations

Advanced Exercises

  • Overhead Squat
  • V-ups
  • Single leg bridges