Core stability
Despite an apparent lack of research investigating the effects
of core strength/stability on sports performance, comments such
as: “increasing core stability can lead to a greater
capacity for speed generation, improved ability to change direction
(agility), improved balance and posture, and decreased risk of
injury” are common.
A recent study examined the effectiveness
of a core training program on core endurance. It also looked at
whether there were any additional effects on various aspects of
performance, such as speed, power, agility, and aerobic endurance.
Forty-five subjects with an average of one
year of rowing experience were recruited from local university
rowing clubs. They
were subsequently assigned to a core training group
consisting of 25 subjects who received specialized trunk training
or a control training group consisting of 20
subjects who did not receive any core training instruction.
Because
they were also training for a rowing competition, the control
group did include some basic, traditional trunk exercises in
their circuit program two times per week (bent-knee sit-ups
3 × 30
reps, back extension, right and left side flexion on back extension
apparatus 3 × 20 reps each).
The core group subjects trained twice per week over an 8-week
period, completing 14–16 training sessions. Each trunk session
lasted approximately 30–40 minutes and started with a warm-up
protocol that included spinal mobility exercises and stretches,
such as the cat/camel, a back arching exercise done while on the
hands and knees to increase mobility and blood flow to the spinal
region.
The
initial sessions of the core endurance protocol started with
trunk muscle stability exercises. Subjects were taught how to effectively
activate the TrA and multifidus muscles.
Air pressure cuffs and
four-point stance abdominal wall raising techniques were used
to teach TrA activation. When they were able to activate these
muscles the subjects were then progressed to postural and stability
exercises for approximately 2 weeks.
Thereafter, exercises were introduced as the weeks progressed,
going on to static–dynamic exercises and then to controlled
mobility exercises. From weeks 4– 8 these types of exercises
were maintained, as more strenuous core endurance exercises were
introduced.
In addition to doing a specialized core training program,
the core group also performed the same general circuit training
program as that done by the control group, which included one exercise
for each major muscle group for 2 cycles of between 12–15
reps per exercise at a moderate intensity only of approximately
50% repetition maximum.
Although the 8-week core endurance training program improved
selected core endurance parameters in healthy young men, the
core stability training program had no significant impact on various
measures of performance.
References
Tse MA, McManus AM, Masters RS. (2005). Development and validation
of a core endurance intervention program: implications for performance
in college-age rowers. Journal
of Strength and Conditioning Research, 19, 547-552
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