Developing the Essesntial Core Movements

Developing The Essential Core Movements : 

Developing The Essential Core Movements Mark McKean Dip.T (HPE/Sc), CSCS, Level 2 ASCA, MAAESS, AEP , PhD Candidate

Earn The Right To Progress : 

Earn The Right To Progress Static to dynamic Slow to fast Simple to complex Unloaded to loaded Long contacts to short contacts (QAS Long term athlete development – Kevin Giles, Anthony Giorgi. 2004)

Progressions Can Take 3 Forms : 

Progressions Can Take 3 Forms Pattern of movement complexity Postural control required Proprioception feedback demand

Pattern of Movement Complexity : 

Pattern of Movement Complexity Number of joints involved Speed of movement performed Number of planes involved in the movement Accuracy required Size of the muscle groups involved

Postural Control Required : 

Postural Control Required Difficulty to assume good posture in start position Difficulty in maintaining good posture through movement Base of support allowed for the movement Loads required for the position required Static or dynamic control

Proprioception Feedback Demand : 

Proprioception Feedback Demand Degree of proprioception required for start position Demand on the system to hold a ‘set’ position Additional number of factors for processing Change in demand through movement Stable/unstable/changing environment

Core Streams : 

Core Streams General Control/Stability Hip/leg Function Push/Pull movements Jumping/Landing

General Control/Stability : 

General Control/Stability Trunk strength Core control Movement efficiency Through vertical and horizontal planes Transfer of forces from upper to lower extremities

Tests : 

Tests Sit up totals/timed Front support timed 7 point ab function Thomas test Straight leg roll up Static back extension Bent leg fallout

Control : 

Control Abdominal brace – pelvic floor Bent knee fall out 600 Hanging knee/leg raises 10 x 3s hold Back extension hold 2 min hold Flexor endurance 3 min hold

Strength : 

Strength Alternate leg raises 8 ea Situp – straight leg 10 3 way Situp 10 ea way

Stability : 

Stability Static – Front bridge 2 min Side bridge 2 min Back bridge 2 min Dynamic – Single leg squat 6 to 900 Over head squat 10 x 50% bwt Mini tramp hop 5 stop and hold Jump and stops hold 3 s > 1m

Hip/leg Function : 

Hip/leg Function Combined movement of hip/knee/ankle ‘Tri-Extension’ - Sequential action of all three Core controlled whilst tri-extending Proximal stability – distal mobility Optimal strength

Tests : 

Tests Max strength Muscle function – Thomas, Ober, 1 foot squat, etc Flexibility ROM Overhead squat function

Squats : 

Squats Swissball static 10 s hold Swissball dynamic 5 x bwt Swissball single leg static 10 s hold Swissball single leg dynamic 5 x bwt Free squats 15 x bwt Single leg squats 6 x bwt Bar squats/Deadlifts 10 x 100% bwt Front bar squats 10 x 75% bwt Overhead bar squats 10 x 50% bwt

Lunges : 

Lunges Split squat hold 10s Forward lunge 10 x 50% bwt Reverse lunge 10 x 50% bwt Side lunge 10 x 50% bwt Lunge matrix 10 x 50% bwt Overhead bar lunge 10 x 25% bwt

Push/Pull Movements : 

Push/Pull Movements Coordination of the shoulder girdle to trunk Position of the body in push/pull action Strength, stability and control

Tests : 

Tests Scaption function Flexibility ROM Max strength Muscle function tests

Pushing/Pulling : 

Pushing/Pulling Bench press 10 x 50% bwt Bench pull 10 x 50% bwt Bench dips 20 x bwt Full dips 8 x bwt Chin ups 10 x bwt

Jumping/Landing : 

Jumping/Landing Single to multiples One foot and two feet Concentric and eccentric emphasis Basis of starts, acceleration and agility

Tests : 

Tests Standing Broad Jump Vertical Jump Plyometric – 3 hops in a row, 5 SBJ, ice skater, etc Jump and stick landing

Jumping : 

Jumping On the spot mini tramp – jump and stop, hop and stop, jump onto the tramp and stop 2 to 2 – start short, increase distance, forwards, side, back 2 to 1 – 1 to 1 – Squat jump – Drop jumps – 2 to 2, 2 to 1, 1 to 1 Jump ups – 2 to 2, 2 to 1, 1 to 1 Jump and turn 900 - 2 to 2, 2 to 1, 1 to 1 Run and jump – land 2 then 1 Continuous jumps Restart jumps

Trainers Tool Box : 

Trainers Tool Box Understand the progression Adjust levels up and down progressively based on loads – not always up Every person should be able to progress but you should know their comfort zones.

Core Movement Programs : 

Core Movement Programs Develop each core stream independently where possible If you progress exercises do it one third by 2 ‘P’s and two thirds by 1 ‘P’ Function/skill based – strength increases are secondary to overload Incorporate drills to reinforce core streams such as balance, general motor skills and cross planar movements

Law of Thirds : 

Law of Thirds One third of the current exercises should be simply increased in loading patterns by adjusting the weight or altering the rep and set volume One third of current exercises should be progressed in terms of technique (pattern) complexity e.g. bench press to DB press, or DB press on a bench to using a Swissball. One third of current exercises should be changed to completely new exercises or movements

Program Rules : 

Program Rules 20-40 min duration only CNS fatigue will inhibit learning Develop concept of ‘loss of control’ as limiting factor (Earn the right to progress) Challenge control by applying 5% overload 4-6 exercises Rep range to suit skill level – the better the skill the more reps performed Intensity based on control factor & 5% overload every training session