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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.

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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.

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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.

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Overhead Medicine Ball Slam Rotation

Select a medicine ball light enough to be thrown hard but heavy enough to provide resistance.

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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.

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