Train the core for proximal-to-distal force generation.
There are many unique and creative ways to help participants strengthen their cores. This mini routine improves sports performance and enhances bone mineral density in the cervical spine. In sports-themed classes, instructors often teach exercises in unstable body positions. You can, of course, also teach core moves from an unstable posture (Willardson 2007). Train the core for proximal-to-distal force generation with simple equipment that most fitness facility group fitness studios already have: rubber resistance tubing and bands (Kibler, Press &Sciascia 2006).
Hip/Core Rotation: Lunge Position
This movement starts with hip rotation and then continues with resisted core rotation. The concentric phase is quick (1 second), followed by a slower eccentric phase (3 seconds).
Once again, hip rotation starts the movement; however, in this move the knee extends as the arms pull the band or tubing up. The concentric phase is quick (1 second), followed by a slower eccentric phase (3 seconds).
Bird-Dog With Resistance
This move includes strong shoulder abduction and scapular adduction, which enhance BMD and neutral loading of the spine.
Kibler, W., Press, J., & Sciascia, A. 2006. The role of core stability in athletic function. Sports Medicine, 36 (3), 189-98.
Willardson, J. 2007. Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research, 7 21 (3), 979-85.
Subscribe to our Newsletter
Stay up tp date with our latest news and products.