Core Strength for Sport. Who Cares??? Skill ability: Greater Core Strength = Overhead Sports. Sam Fenton
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1 The workshop will address three main areas: Core Strength for Sport Sam Fenton Skill development, style and accuracy related to core strength and shoulder stability Learn how weak kids develop wild movement patterns and why this is hard to correct Basic assessments and identifying weakness Learn simple tools you can use as a coach to assess the strength and stability of your athletes Basic core strength exercises and conditioning drills Learn the drills and strength exercises to build the strength, style and accuracy you seek from your athletes Greater Core Strength = Greater efficiency of movement Improved body control and balance Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.) Improved balance and stability Improved athletic performance! Blah Blah Blah Who Cares??? I want to be good at stuff But only if that s cool with my friends I want attention/recognition I like winning Skill ability: Overhead Sports Always ask if the kid has: 1. Control 2. Strength 3. Flexibility 4. Coordination ability to summate force in the desired direction Volleyball Swimming Badminton 1
2 The Squat X The Cricket Bat (Straight) The Pool Noodle (Banana) The Italian Archway (Triangle) Control Endurance Lactic Tolerance Stability Strength Power Basic Speed Abilities Flexibility Technique & Coordination Game sense Anthropometry Limb Length, Body Composition, Body Type Decision making 2
3 How will this child swing a racquet? See anything wrong with this picture? How long to master? 500 minutes 1000 repetitions Is the skill performed with a controlled body? How do you undo a habit? Consider getting your junior players strong You need control to respond to your coach If you can t control your pelvis, you can t control your: Pain Feet Low ability Knees Back Frustration Hands and Eyes Social factors Joint Degradation Low self esteem Control Can You control your : Hips Shoulder Neck Spine Strength required Ability to handle one s own body weight Add: Overcoming Inertia Developing momentum Summating forces at speed = 5 to 10 or more times body weight Relate to a squat Put that on one leg 3
4 How do you change this Control System 1. Control 2. Stability 3. Strength 4. Power 5. Don t forget control! To this? Warm-ups Flexibility without strength = Instability Keep it dynamic Dynamic Warm-up Drills: Open the gate knee up and out to side with hips still High Knees - Hands Still High Knees - Pump Arms Heel Flicks Grapevine/Crazy Legs Straight arms Drop arms, 7, 8, 9 out of 10 Lunge Walk Through Hips, shoulders, ears, tap foot Tiger Crawl (crawling with knees 1cm of ground) Gecko Skip with High Knees Run Fast and Slow Down Strong stop on the line, silent feet. 60, 70, 80 90% Stability Now hold still: Vertical Facing down Facing up On your side 4
5 Stability: Core Level On back knees at 90 degrees with feet flat on the floor. Tilt hips to push lower back into the ground and tilt back again slightly until there is a small space between your lower back and the floor Level 0: Rest on hand below the belly button, pull belly in and breathe deeply without any rise or fall 1 at the stomach level Level 1: Lift one knee until it is directly above the hip, at 90 degrees (shin level with the floor). No hip movement, lower back completely still, and no rise or fall at the stomach level (sense any rise or fall with hand rested below belly button) 1 Level 1 Exercise: Breathing in, push the leg away keeping shin level with the ground. Breathing out bring the leg back to the starting position 0 Stability: Core Level Starfish 2 2 Exercise 3 Level 2: Do the same with the second leg (both legs up with no hip or stomach movement Level 2 Exercise: Breathing in, push the leg away keeping shin level with the ground. Avoid making a counter movement with the other leg by bringing the other knee in closer. Breathing out bring the leg back to the starting position If there is any hip or stomach movement, go back to level 1. Level 3: Push both legs out straight until heels almost touch the floor with no hip or stomach movement, while continuing to breathe deeply Push-up Squat 5
6 Jump Lunge Routine Address Can you issues Hip tilts, shoulder movements Dynamic warm-up for all sport and PE sessions 1 to 5 times per week or more Circle work or class room strength Peer Led Final Word Any pain issues should be dealt with by a doctor or physiotherapist Sam Fenton Ph: sam@controlhumanperformance.com 6
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