Central Core Stabilization is Key to Success in Sports
Every professional athlete understands the importance of central core stabilization. And while some still underestimate its impact on one’s exercise effectiveness, more and more people start to implement core training into their workout routine. Ask any famous professional coach like Lucas James, and they will tell you that you will not get anywhere if you do not take care of your central stabilization.
Why is that? We will discuss it in a minute. Below, you will find all the information regarding central core stabilization, how it is essential to success in sport, and the best core exercises to add to your training routine. Read on and see for yourself how to take your workouts to the next level.
Definition of Core Stabilization
Core stability can be defined as an ability to control your body position and motion of the trunk over the pelvis and leg. That allows optimum power generation, distribution, and control of force and motion along the kinetic chain.
Central stability comes in handy, especially during the rotational movements, which are
required in almost any sport. In other words, every time you swing a tennis racket, shoot a football, throw a handball, or turn when skiing, it is your core stability that allows you to do it effectively.
That is not all, though. Strong central stability also allows athletes to hold their body
positions for an extended time. For instance, if you are a swimmer, your core is vital for you to maintain your hydrodynamic line in the pool. The same goes for runners, who require a strong core to maximize their power output.
Central Stabilization & Injury Prevention
Athletic performance is one thing. However, as mentioned in the title, there is much more to central stability than meets the eye. Whether you are an athlete or not, core stability plays a significant role in injury prevention.
Focusing on central core strength will help you stabilize injury-prone body areas and
rehabilitate lower limb injuries. That is because when the core is weak, an athlete starts
overusing other muscle groups in order to generate the force and movement they want. That puts more strain on muscles and joints, increasing the risk of injuring them.
For example, various researches have discovered that knee injuries are usually associated with weak hip muscles. Those force athletes to shift weight from their trunks to their knees, making them more prone to tearing. Because of that, a majority of conditioning and rehabilitation programs have started to emphasize hip strengthening and central stabilization.
Best Exercises to Strengthen Your Core Stability
Now that we have discussed how central core stabilization works and why it is the key to success in sport, it is time to show you what you can do to strengthen your core and improve its stability. Let’s take a look at some of the best exercises you can incorporate into your training routine:
1 – Marching Hip Bridge
This exercise focuses on lumbo-pelvic stability. To perform it, lay on your back with hands placed by your side. Then, lift your hips to the bridge position. Next, lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot to the floor and do the same thing using your left foot. Repeat it 20 times while keeping the hips lifted and maintaining a neutral pelvis.
2 – Supine Toe Taps
Supine toe taps is a perfect exercise for core stability. Lie on your back on the floor with your arms by the side. Engage the abdominal muscles and draw the navel toward the spine.
Then, lift your knees to 90 degrees, and on a two-count, lower your right foot to touch the floor. Perform the same thing with your left foot, and repeat it 10 times.
3 – Plank With Torso Rotation
This one focuses mostly on core strength and shoulder stability. Position yourself into the traditional forearm plank. Then, lift the top arm over your chest and use your rib cage to rotate your body and draw your hand underneath the ribs. Repeat it 10 times and change sides.
Final Thoughts on Core Stabilization in Athletes
As you can see for yourself, central core stabilization is vital for improving your athletic performance. Moreover, even if you are not a professional athlete, maintaining a strong core will spare you a lot of trouble with potential injuries. With that in mind, make sure to implement the exercises provided above into your training. Also, remember that there are many more core stabilization exercises. We have merely scratched the surface.
For more information, we recommend contacting a professional physical therapist. They will tell you everything you need to know about strengthening your core. Then, contact a coach who will ensure you do all the exercises correctly. Central stabilization is not something you should underestimate, so it is vital to make sure you do everything the right way. Otherwise, you risk severe injuries.