THE ROLE OF CORE STABILITY IN SPORTS
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1 THE ROLE OF CORE STABILITY IN SPORTS
2 WHAT S IT CORE? CORE is the central area of the complex coxofemoral lumbo-pelvic which constitutes a stable reaction point for the rest of the body. That is the CORE can be considered much more simply the functional center of the body!
3 CORE INCLUDES.. all the muscles between the shoulders and the pelvis who act to transfer from the column to the end, or allowing the mutual connection between the axial and the appendicular skeleton.
4 Stabilizer System o transversus abdominis o internal oblique o multifidus o Transverse lumbar spinal CORE S MUSCLES Motion system o rectus abdominis o external oblique o erector spinae o quadratus lumborum o quadriceps o hamstring o gluteus maximus o iliopsoas o adductor
5 STABILITY Imagining the human body as a crane, the CORE it could be the basis, the stability of which is fundamental to allow a better and safer structures that rely on it! Excellent stability proximal to distal excellent mobility!
6 Able to maintain a good functional stability and a good neuromuscular control in the region of the CORE takes the name of CORE STABILITY, and assumes a primary role in the prevention and recovery of musculo / skeletal and in the control of posture, but also in the improvement of the performance in sports!
7 BENEFITS OF THE CORE TRAINING 1. Improving muscle elasticity and joint mobility 2. Strength development 3. Increase in resistance 4. Improvement of balance and motor skills 5. neural adaptation 6. Improving the ability to concentrate and selfassessment
8 CORE STABILITY AND CORE STRENGTH the core stability is the ability to stabilize the spine as a result of muscular activity while the core strength is the ability of the muscles to produce power through the contractile force and the intra-abdominal pressure " Faries&Greenwood
9 The simultaneous growth of the parameters of stability and strength, then allows the improvement of the performance, and overall this feature is defined: CORE ABILITY
10
11 CORE S WEAKNESS In literature there are many studies that associate the weakness of the CORE to the onset of various diseases in sports: low back pain (LBP) ACL injury risk anterior knee pain chondromalacia patella tennis elbow iliotibial band syndrome in runners
12 CORE PROGRESSION Proper training of CORE in sports must comply with four main principles: 1. variability 2. continuity 3. progressiveness 4. specificity
13 CORE PROGRESSION Priority must be given to multiplanar exercises, because all the physical activities taking place simultaneously on all three planes of space and require deceleration, acceleration and dynamic stabilization
14 The key principles: CORE PROGRESSION 1. proper execution of the gesture, before taking care of the quality aspect and then the quantity 2. rigorous teaching progression that respects the individual abilities of each athlete 3. variability of exercises to get a full activation of all the muscles of the CORE 4. continuity during the competitive season in performing specific training for the CORE in order not to see frustrated results previously obtained
15 THE PERFECT PROGRESSION... from simple to complex.. first without and subsequently with tools from static to dynamic from equilibrium situations to those in instability doing exercises lying down and then standing from the initial focus on the proper execution to a greater number of repetitions with a greater intensity
16 FROM SIMPLE TO COMPLEX...
17 WITH TOOLS...
18 DYNAMIC...
19 INSTABILITY..
20 SOME EXEMPLE...
21 SOME EXEMPLE...
22 CONCLUSION The training of CORE, both in terms of the force and of stability, although it does not guarantee absolute certainty of improving athletic performance, it is critical for the prevention of injuries in sports. Therefore, it is desirable and recommended its systematic integration in the preparation of any athlete from any discipline.
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