CORE STRENGTH

 

By Wilf Paish, Frank Plunkett and Gerard Paish – Plunkett

 

 

There are both advantages and disadvantages to becoming a Veteran in a sport such as Track and Field Athletics. The advantages remain with the concept that little new, in terms of technical development, arrives upon the scene. With experiences placing one at a considerable advantage.

The disadvantage is that our modern computer dominated age younger coaches and their advisors are reluctant to take advise from those of an apparently less scientific era.

 

I first heard of “Core Strength” some twenty years ago while I was directing a general session for a variety of sports Coaches in Australia. I was asked a question on “what were my views on the vogue idea of Core Strength” Having to think quickly on my feet and at the same time attempting to interpret what it meant. I had to rely upon my understanding of the English Language, my appreciation of the Physiology of muscle action and having read a text on “Postural Exercises for Gymnasts” written in the 1930s. The text to which I have again recently made reference, devoted some of its pages to work on the Olympic rings, pomelled horse, Parallel bars, wall bars and the high bar, all equipment which has gradually departed from our modern gymnasia and sports halls, designed more for entertainment than purposeful exercise. The belief that a “large blue ball” can be substituted for any of the equipment mentioned earlier would indicate a lack of true understanding of what “Core Strength” must mean.

 

By cross-referencing a variety of dictionaries core means “The heart”

“The inner strand” – “The central portion” in part helps me with my understanding of the term related to the muscles of the trunk. The trunk being the chassis, to which the wheels for propulsion – the arms and the legs are attached. They are almost exclusively postural muscles doing their work isometrically although certain key muscles involved in athletic posture, such as Ilio psoas, lay partially out side the trunk.

 

To fully appreciate the concept of harmonious controlled movement, there must be an understanding of joint dynamics and the variety of ways in which a muscle can act upon a joint. While most people associated with sport will understand the role of the “Agonist” (prime mover) as the muscles responsible for creating an action and that of the antagonist the muscles capable of producing the opposite action, there are other muscles Such as synergists and fixators, which play an essential part in controlled movement. One must also understand the intricate action of the nervous system in joint control. While the agonist is innervated to produce an action, a reciprocal inhibitory process must cause the antagonist to relax. However, this is not the end of the story especially when one is faced with a muscle, which can act across more than one joint. When we wish, there to be an efficient propulsive action from the legs, the trunk must be fixed in an efficient position so that when the extensor muscles of the thigh produce their movement; there must not be a related extension of the trunk. Hence, certain muscles come into play to stabilise a joint in an efficient position so that muscular energy is not wasted. The muscles that perform this aspect of controlled movement are known as fixators and synergists. They reduce unwanted rotational movements. When analysing a movement it is essential to know which joint is being moved and which joint is being stabilised.

 

When body alignment is a feature the mainly postural muscles act isometrically  (without visible movement) Hence, when reference is made to core stability is one only considering the stability of the trunk, especially the pelvis and it’s angular tilt providing a sound chassis for the arms and legs to produce linear movement such as running in a straight line. Since much of the research in Track and Field is directed more towards running, then perhaps this is the definition these exponents are seeking. However, many of those closely associated with Sports Science might be seeking a very different meaning of the term, using a more elaborate vocabulary related to balance or equilibrium and recognise such states as stable, unstable, metastable and multistable equilibrium. Stable means keeping a certain state for a prolonged period. Unstable makes reference of a shift towards the opposite of stable an uncontrolled state.

Metastability is a state, which exists until a “shift” in stability is forced by something like a change in training routine. Multistability is a system, which can exhibit stability in a variety of different states. Here the reference to stability is NOT when balance is lost due to the centre of mass falling outside the pivotal point. Rather its reference is to systematic training producing a toned effect of the muscles, which help the efficiency of a particular joint dynamics.

 

However, as an enthusiast of all facets of our sport, I am most aware that the muscles of the trunk (core) play a very different isotonic (with movement) role in all of the throwing events as in the action of the external and internal oblique muscles. In this situation, I am avoiding the task of identifying all the muscles involved and their appropriate action, and shades of the past when we had to learn all of the muscles of the body, their point of origin and insertion and their defined action.    

 

My aim to this point in the text is to make certain definitions, those, which are recognised by the sports scientists. To try to illustrate that the term “Core Strength” can and must have a wider meaning than one might get from a superficial examination of the term. In the second part of this text, I will recruit the help of another very practical coach and an extremely skilful International Decathlete who is currently reading Sports Science. The aim being to offer suggestions as to HOW core strength can be trained, what is practical in the day to day training of an athlete where time is always at a premium and where there is little place for gimmicks and vogue theories which are unlikely to be proven. Moreover, it is most important to consider “specificity”. Do muscles trained isotonically transfer their strength to the isometric control of postural muscles and vice versa?

 

 

CORE STRENGTH DEVELOPMENT

 

EXERCISE ONE

 

 

With hands gripping in opposite direction

Hang from the bar as demonstrated. Then

Using the trunk muscles, the raised knee is

Rapidly turned inwards as far as possible.

This should cause a “corkscrewing” action

of the body. This exercise is repeated in the

                                    other direction by changing handgrip.

                                    Attempt 5 reps in both directions

 

 

(Fig 1)                                                                                                                                                (Fig 2) 

 

 

EXERCISE TWO

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

         (Fig 3)                                                     (Fig 4)                                                    (Fig 5)

 

 

A sensible precaution I take before commencing any of the following core strength exercises is to apply chalk to the hands, and where appropriate place a soft mat beneath the equipment. My demonstration above clearly shows what is required for this particular exercise, Figures 3 & 4 show how a side ways bow is achieved by keeping both legs together and raising them laterally and holding the position for 10 seconds, then swinging in the opposite direction and holding high for as long again. Figure 5 is a simple double leg raise, which is maintained as shown for ten seconds. Figure 6 below, Shows a good back hyper extension, starting from the hanging position draw I draw my legs back to create a good arch and hold for 10 seconds (A good starting point would be 3 reps of 10 seconds for each exercise, which will be quite demanding! Take adequate rests between sets).

                                                           

 

 

 

 

 

 

 

 

 

 

 

 

                                                                                         (Fig 6)

 

         

EXERCISE THREE

 

 

 

Exercise two (Fig 7) makes effective use of wall bars; select a bar high enough so your feet are suspended off the ground, then proceed to rotate both legs together over your partners head and back to a hanging position, then repeat the exercise in an opposite manner. Commence with three sets of ten. Allow your partner to squat a little to accommodate your skill level. Rests occur during change over with partner. This is a great exercise to include in any circuit training session.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

                                                                       Fig7

 

 

                                                                                                EXERCISE FOUR

 

 

Exercise three required the assistance of two partners to hold the rope away from my body. This exercise follows the previous two quite effectively, and is very similar to exercise two but uses the ropes in preference to the wall bars.

 (Fig 8)

 

 

 

 

 

 

 

        

 

 

 

 

Keeping my legs together and straight, I use them as radii to circumscribe a circle in front of me. Creating

momentum assists me to turn small ovals into large circles. 

(Fig 9)

 

 

 

     

                                                

 

                                                Regular practice will soon have you producing large

                                                circles, with the added benefit of strengthening your

                                                shoulders and grip. Remember to practise in both

                                                directions alternating partners between each attempt.                                        

This exercise is very demanding!  

(Fig10)

 

                                                               

 

                               

                                                                                                 EXERCISE FIVE

 

 

 

 

                                    Hanging from the wall bars in an almost seated

position with my Legs out in front of me and

                                    feet on the floor, I gradually walk backwards

                                    whilst raising the hips to create a nice “Back

                                    Hyper” position. Holding for five seconds then

reverse the action back to starting position.

Begin with three sets of three exercises, with

short rests between sets.

                                   

(Fig 11)                                                                                                                                                         (Fig 12)

 

 

                                 A MORE ADVANCED C.S EXERCISE

 

                                   Grip the ropes as high as possible with both hands, then using

                              your stomach muscles raise both legs up and over your head

                                   holding your legs as straight as possible. The end position  

                                    of the first phase is as demonstrated. Then using the muscles

                                    of the shoulders and back, pull the legs back over, but once

                                    Past the vertical, the stomach, muscles are used to control a

                                    slow descent of the legs back to the floor.                                                                                                                                                           

 

(Fig 13)

As a Multi event coach faced with many areas of work that I know the athlete will benefit from, the challenge is mixing and matching them to optimise a balanced and effective training regime. To this end, we always include a selection of core strength exercises after our technical sessions through out the winter months. Fortunately and to their credit Wakefield Stadium, provide wall bars, rings, ropes and a frame, another source are local school gyms which we also make good use of. Many of these exercises can be effectively integrated into your circuit training sessions.

 

Athletes will soon feel the effects of these exercises with minor aches appearing in muscle groups previously untrained in this manner. These will quickly wear off as regular training takes place, but may re appear during specific event training, a sure sign they are working more effectively for you. Become aware of your core strength development, through out your specific event movements, it is not enough to simply be good at core strength exercises; their effects must be fully transferred to your event! This will result in performances that are more efficient, with less risk of injury.