I just came across this article after I posted in the thread about isometrics, but I thought it was so good that everyone should read it. It even has exercises on how to work your core properly.
http://www.bodybuilding.com/fun/softball2.htm
Yes it's geared for softball players, but the information about core training applies to any sport/activity and most people are, quite frankly, ignorant about it. You can basically take out softball and plug in any sport you want and it still applies.
Here are some of the highlights for those who don't want to read the whole thing (and we are not talking about training the rectus abdominus [what most people refer to as "abs"] here, we are talking about the transverse abdominus. put your finger on your hip and move inward 3-4 inches then cough. you will feel the muscles pop out. this is your transverse abdominus and is the main core stabilizer, not your rectus abdominus. read the article for ways to engage and train these muscles):
- A "six-pack" is still associated with having a great core. Even though an athlete sporting a "six-pack" is more likely to have a good core, the truth is that many elite athletes have a very dysfunctional core (transverse abdominus) because their stabilizers aren't trained properly or not at all.
- Stability: Training the ability to effectively stabilize the spine and the joints against internal or external forces or while the body is producing a movement.
- Core stability can be defined as the ability to contract the lower deep abdominal muscles to help support the trunk in dynamic and static positions, enhancing balance, stability, posture and movement efficiency. Core stability is vital to prevent injuries, correcting posture and ensuring more efficient and functional movement patterns. A dysfunctional core will lead to dysfunctional movements.
- Core stability will provide back support and will enhance the execution of all athletic moves. Core stability must serve as a foundation to build core strength and power for enhancing performance. Core stability is often the missing link in abdominal training.
- Athletes need to be taught to recruit, isolate and maintain an activation of the deep core stabilizers with the spine in neutral. Very few can do so without consciously working on it for a little while. (trust me you are probably not one of those very few)
- An awareness of how to isolate, recruit and maintain a deep abdominal contraction must be learned.
- Stabilizers are endurance-based muscle, therefore the contractions must be slow, controlled and low force.
- Many exercises are isometric in nature (holding a contraction in a static position).
- Draw belly button towards spine or pull in abdominals and hold.
Proper focus is essential to achieve success.
If anyone read the article and still doesn't understand what the transverse abdominus is or how to engage it, let me know and I will explain it further. This is very useful information that everyone should know. If you strenthen your core you will prevent injury and see an improvement in all your compound lifts.
training your core muscles
