Excerpt — Conditioning to the Core
Training for Stabilization, Strength, and Power
The muscular structures of the abdominal and back regions play a dominant role in postural control, lumbar stabilization, and proprioception (what we call total body balance). As we have said, a well-functioning core can help reduce the risk and severity of injury and promote greater efficiency.
Straight-Arm Plank and Elbow Plank
Position the hands on a moderately unstable apparatus. The hands are directly under the shoulders with the arms perpendicular to the floor.
Hanging Inverted Pike
Position the hands on a moderately unstable apparatus. The hands are directly under the shoulders with the arms perpendicular to the floor.
Overhead Medicine Ball Slam Rotation
Select a medicine ball light enough to be thrown hard but heavy enough to provide resistance.
A Cyclical Program for Core Efficiency
A stable, strong, and powerful core lasts a lifetime. Core efficiency is not a passing fad or something that needs to be trained only while actively involved in sport.