To improve athletic performance, one of the most important muscles to train is the core. Most people think that a strong core is just having a defined looking six pack, but, although pretty, abs and obliques are only the outer core and move the torso by bending forward, sideways and twisting.
The real foundation of the body, where strength emulates to all other parts, is the inner core consisting of a “corset” like muscle that wraps around the abdominals and lower back area called the transversus abdominus. The transversus draws muscles inwards. This compression and stabilization action assists players in the weight room by increasing the weight they are able to lift while protecting the lower back from strain. The core also includes hip flexors and glutes, and it’s this complete core or trunk that generates increased force when playing football.
Powerful movements originate from the center of the body and not from the limbs alone. When arms and legs move, the majority of the energy flows through the core. Therefore, by having a strong core, it will translate into improved speed, agility, coordination and balance.
Strain on limbs is also reduced by possessing a strong core, so that injuries caused by kicking (e.g., a groin strain) impact and twisting should decline. We always attempt to add resistance to our stability core training for increased development of these essential muscles. To build a strong core and target for this center of explosion, power, and protection, a variety of different exercises is required, but you won’t find a crunch or sit-up here! I believe one of the major reasons why teams have made such huge jumps in strength is because of the core training.
Photo 1: Hanging Windshield Wipers
Photo 2: Barbell Turkish Get Up and Walk
Photo 3: Large Rope Russian Twists
Photo 4: Large Rope Circles
Photo 5: Weighted Alligator Crawls
Photo 6: Ab Rolls
Photo 7: Standing and Seated Russian Twists
Photo 8: Suitcase Squat and Walk
Photo 9: Dragonfly
Photo 10: Back Extension Curl Up
Core Muscles
Here are some exercises to both develop and improve your core.
1. HANGING WINDSHIELD WIPERS
Hang from a bar and lift your legs up and swing legs slowly together straight up and side to side.
2. BARBELL TURKISH GET UP AND WALK
In a supine position on the floor, hold a barbell in its center with your arm straight up and perpendicular to the floor. Bend legs underneath you and try to get up as you keep the barbell straight out away from the body. Reverse the process to come back down to the floor.
3. LARGE ROPE RUSSIAN TWISTS
With a Battling Rope secured at one end, hold handles of the rope as you hold a ‘boat’ position on the floor and slam the rope together from side to side as fast as you can.
4. LARGE ROPE CIRCLES
Secure a Battling Rope and take hold of the handles and make large circles in the air using your whole body. Work as many reps as you can one way. Then repeat equal reps the other way.
5. WEIGHTED ALLIGATOR CRAWLS
Assume a plank position with hands turned out to side and feet placed on a weighted plate. Walk forward for reps, then backwards only using your hands and dragging the plate with your feet. Keep hips up and eyes looking down but slightly forward.
6. AB ROLLS
Set up a weighted barbell and kneel on the floor with hands placed under shoulders griping the middle of the bar. Roll as far as you can forward without letting your torso touch the ground. Slowly and with control, use core strength to pull yourself back to the starting position. Advance users can start in a standing position, then roll out forward and back. Feet can be on a bench to change things up. Do the rolls from the bench - that way you can get a full extension and work the butt.
7. STANDING AND SEATED RUSSIAN TWISTS
Set up a barbell perpendicular to the floor using a corner wall or center of a weighted plate. Stand holding the top of the barbell with straight arms, then rotate barbell towards each hip, alternating side to side. Additional weight can be added to the top of the barbell.
8. SUITCASE SQUAT AND WALK
With weight at both ends of a barbell, stand sideways toward the center of the barbell and with one arm squat down and pick it up trying to keep the body as level as possible without leaning over to the side. The motion is just like picking up a suitcase with one arm. This is a great exercise for equaling out any imbalances. Carry and walk the weight around to strengthen core muscles.
9. DRAGONFLY
Lie face up on a flat or decline bench and grip the sides or a T-bar over the head. Keep back and legs straight while lifting the rest of the body at a 90-degree angle only keeping the shoulders in contact with the bench. After the body is at the-90 degree angle, keep your body inline while slowly moving your legs downwards.
10. BACK EXTENSION CURL UP
Lie face down on an extension bench with pelvic bone protruding over edge. Clasp hands on ears or weight to chest. The accompanying photo shows different types of hyper extensions, straight and as a twist.