Training Tip of the Month
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Core Strength
Emphasis on core strength has gained more recognition over the last few years, but it has always been important to a proper work out routine. Core training for athletes is vital to maintaining an injury free, active lifestyle. The muscles will also act like shock absorbers during force impacted activity. Over time lack of core strength can lead to poor posture, back pain, and/or other injuries. By strengthening core muscles the entire body can be stabilized as weight is shifted.
Muscles that attach to the trunk and pelvis are considered core muscles. These groups of muscles consist of the abdominals (internal/external obliques, transverse abdominis, and rectus abdominis), hip musculature, and spinal musculature. The muscles in the trunk are closely connected and are easier to work on as a whole as opposed to independent muscles. By working the body as a whole system it is more effective. Proper body mechanics and alignment are necessary in achieving the most beneficial results. Core strengthening exercise programs should be eased into so that correct technique is learned.
There are many different exercises that promote core strengthening and many different tools that can help in carrying out those exercises. Isometric core exercise is an appropriate starting point for beginners. Each individual uses their own body weight as a force creating resistance. Pilates is an exercise technique that emphasizes controlling balance. This is a classification of exercise that beginners to advanced athletes can utilize.
Other core strengthening activities are designed to use Swiss/fitness balls in training. Balance is the key to using fitness balls. By forcing the body to balance, the muscle of the trunk and pelvis need to contract. When using a Swiss ball it is beneficial to find one that is of appropriate size. A 90º angle or more of the hip, knee, and ankle is a good way to find a ball that fits. Most people will benefit from a 55-75cm Swiss ball that is slightly deflated. As core strength increases, more air can be added to make the exercises more challenging.
By strengthening the core muscles and thus creating stabilization, the arms and legs can work at full potential and injury can be prevented. Like any other workout regimen, consistent training is necessary to achieve success. Choose an assortment of exercises and vary workouts so that the program stays exciting and works different muscles. The following sites may assist in creating an individualized core workout.
To get more information on this topic, please call the Watertown Memorial Hospital Sports Medicine Department at (920)262-4220.
http://exercise.about.com/cs/abs/l/bl_core.htm
http://www.d3multisport.com/articles/core1.html
http://d3multisport.com/articles/core2.html
http://www.cooperaerobics.com/archive/newsletters/032103_article04.asp
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What To Do When A Tooth Gets Knocked Out
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EXERCISE AND THE COMMON COLD
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Performance Enhancement Camps
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Shin Splints
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Caffeine as an Ergogenic Aid
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Nutrition Considerations for the Athlete
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6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
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Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
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Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
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Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
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