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The Effects of Core Stability Exercise on the Dynamic Balance of Volleyball Players
Abstract
Dynamic balance is a key component of injury prevention and rehabilitation in sports. Training the core
muscles has been hypothesized as an intervention for improving balance. However, there is a lack of current
scientific evidence to support this claim. The purpose of this study was to evaluate the effects of a core stability
program on dynamic balance of volleyball players as measured with the Star Excursion Balance Test (SEBT).
Thirty healthy participants were divided into 2 groups: control and exercise groups. All participants performed
the SEBT before and after 8-week exercise time. During the 8-week time, the exercise group performed a core
stability program, whereas the control group abstained from any new exercise. These results also illustrated
there was significant differences in the scores for pre-test and post-test of all direction according SEBT in the
experimental group. An independent sample t-test was conducted to compare experimental and control group
(F=43.573, Sig=0.000). These results were a significant difference in the scores for control and experimental
groups. Maximum excursion distances improved for the exercise group, compared with the control group. This
result justifies the hypothesis that core strengthening can improve dynamic postural control during landing of
volleyball players significantly.
Abdominal and pelvic muscles are the types dynamic balance exercise.
segmental links between the upper and
lower body and act as the fulcrum,
whereas the upper and lower body acts as
the movable levers (Kreighbaum &
Barthels, 1985). So the core stability can
be important in the balance, physical
activity and performance. Unstable or
weak core can also lead to lower body
injuries and weak of the balance during
the performance. “Balance comes from
core; strong core equals good balance”
(Faries & Greenwood, 2007). Lack of
enough harmonization in core
musculature and decreased muscular
cooperation (synergy) of the trunk and hip
stabilizers can lead to decreased
efficiency of movement, and
compensatory patterns which cause strain
and overuse injuries (Akuthota, Ferreiro,
Moore & Fredericson, 2008). According
to their suggestion, the knee may be a
“victim of core instability” with respect to
lower extremity stability and alignment
during athletic movements (figure 1).
Subjects
All subjects were given a pretest as well (Gribble and Hertel, 2003). The
as post-test. Pre-test score were subtracted experimental group participated in eight
from the post-test scores for each measure weeks and thrice a week core stabilization
and the difference was treated using T- training, while the control group did not
test. The comparison of the pre-test and participate in the other training outside of
post-test of the control group includes the their normal activities. Post training
testing effects as well as the comparison testing occurred eight weeks after the pre
of the pretest and posttest for training test session.
experimental groups.
Constructing and Performing of the
This study covers all university Star Excursion Balance Test (SEBT)
volleyball players who practice three days
of week at Shiraz University, Iran during The SEBT, introduced by Grey as
the May until July of 2013. The subjects cited in Earl and Hertel (2001), challenges
are with the minimum of three years an athlete’s postural control system.
volleyball experience and are in the 19-22 Olmsted, et al., (2002) in their studies
age range. The method of sampling was concluded that the SEBT, on the one
random sampling through which two hand, is a simple, cheap, rapid, reliable,
groups of volleyball players were and valid tool that does not require special
selected. They were free of lower and equipment and, on the other hand, it
upper extremity injuries, pathology, and shows locomotory performance, lower
visual disorders. The subjects became extremity functional performance,
informed of the objectives of the study multiplanar excursion and postural control
and potential risks were also explained to (Akuthota and Nadler, 2004; Gribble and
the subjects (Shariat Kargarfard, & Hertel, 2003).
Sharifi, 2012).
The Star Excursion Balance Test
(SEBT) is best described as a functional
test that quantifies lower extremity reach
Procedure whereas it challenges an individual’s
limits of stability. Subjects stand on one
Initial testing included all leg in the middle of a grid. The grid is
demographic and anthropometric made of eight lines of athletic tape,
assessments of height, and limb length. extending at 45-degree increments from
Subjects were interviewed to determine the center of the grid (Anterior-Lateral
prior injury history .Subjects participated (AL), Anterior (A), Anterior-Medial
in two test sessions for pretest and (AM), Medial (M), Posterior-Medial
posttest assessments of dynamic postural (PM), Posterior (P), Posterior-Lateral
control using the SEBT. During the (PL), Lateral (L). Once in place, the
pretesting session, dominant leg and non- subjects try to reach to the furthest point
dominant leg were determined. The stance of each line with their lower extremity.
leg was determined as the leg the On reaching the furthest point, subjects
participants would use to stand on while lightly touch the point, so that the weight
kicking a ball. Dominant leg (stance leg) is not distributed to the leg, and then
length was measured from the return their leg back to the center of the
anterosuperioriliac spine to the middle of star. The point which is reached is marked
the medial malleolus while the and the distance from the center of the
participants lay spine with a standard tape grid is measured. The distance is used as
measure. The leg length measure was the balance score. The examiner manually
used to normalize reach distance data measures the distance from the center of
5|P a g e International Journal of Applied Exercise Physiology Vol. 2, No 2 (2013)
the grid to the touch point with a tape Core stabilization-training group:
measure in centimeter. Three reaches in Subjects performed a core stabilization-
each direction are recorded. Subjects are training program. This program consisted
given 15 second of rest between reaches. of three levels with some exercises at
The best of the three reaches for each leg each level. The subjects began at exercise
in each of the eight directions was level one and proceeded to the next core
recorded (figure2). stabilization-training program level
according to the protocol for that day. The
subjects performed the core stabilization-
training program three times per week on
alternating days. They performed
repetitions and sets according to the
specific exercise. They progressed to the
next level of the core stabilization-
training program according to the specific
day of the week.
This study consisted of a control group To analysis the effect of core stability
and one experimental group that exercise, the multivariate tests along
performed a core stabilization- training with repeated-measure ANOVA was
program for eight-weeks. The subjects in conducted to determine the difference
the experimental group met three times between the control and experimental
per week on alternating days to perform group. The significance level was smaller
the training program. The estimated time than 0.05. The results gathered with this
for completing the core stabilization- study by comparison in pre-test and post-
training program was approximately 30 test between control and experimental
minutes per session. Control group: The groups showed that core stabilization
control group did not perform any of the exercise had significant effect (F=43.573,
training exercises. Subjects in this group Sig=0.000) on dynamic balance in
were explained the guidelines of their volleyball players (table 1).
group and asked to answer all questions
accurately and honestly. This increased
the application of the guidelines and Graph 1 demonstrated the significant
helped control variables that may skew differences of pre and post-test among
the results of the study. control and experimental group in eight
6|P a g e International Journal of Applied Exercise Physiology Vol. 2, No 2 (2013)
Group A A M P P P L A
NT M ED M L L
P P P P P P P P P P P P P P P P
RE OST RE OST RE OST RE OST RE OST RE OST RE OST RE OST
Contr 0 0 0 0 1 1 1 1 1 1 1 1 0 0 0 0
ol .9812 .9803 .97 .9729 .0577 .0609 .0976 .1003 .1211 .125 .011 .015 .8754 .8777 .8688 .871
Experi 1 1 1 1 1 1 1 1 1 1 1 1 0 1 0 0
mental .0313 .084 .0025 .0679 .0454 .1231 .1208 .21 .1499 .2206 .0603 .1563 .9737 .032 .875 .984
1.4
1.2
0.8
0.6
0.4
0.2 Control
Experimental
0
PRE
POST
PRE
POST
PRE
POST
PRE
POST
PRE
POST
PRE
POST
PRE
POST
PRE
POST
ANT AM MED PM P PL L AL
hip and trunk muscle which is important to The core includes the lumbo-pelvic-
increase dynamic balance (Iwamoto, 2009). hip complex and its governing musculature
Dynamic balance is a key component which work synergistically to produce force,
essential in volleyball players especially the reduce force, and provide dynamic
ability to landing. Since holding dynamic stabilization throughout the movement
stabilization, good balance and ability to (Akuthota 2008, Kilber, et al, 2006).
stabilize quickly after landing might help Akuthota et al, (2008) alleged that hip
decrease the risk of knee and ankle injury in muscles are important for lower extremity
athletes like volleyball player (Faries & stability during athletic movements. Lack of
Greenwood, 2007). stability lead to lower extremity injuries
which is called “victim of core instability”.
Dynamic balance, pelvic stability and Mills, Taunton, and Mills, (2005) suggested
trunk control are required for good landing, that the stability of the pelvis and trunk is
Therefore, core strengthen play important role essential for all movements of the extremities.
to stability of pelvic and trunk (Kilber et al, Pelvic stability also helps equilibrium during
2006). This study has warranted the effects of performance. Hence, the stability of core was
core exercise on the dynamic balance of suggested as compulsory to lower extremity
volleyball players. Akutota, et al, (2008) injury prevention (Jacobs et al, 2007, and
demonstrated that lack of sufficient Leetun, et al, 2004).
coordination in core muscular can lead to
decrease efficiency of movement and injury. The abdominal muscles which are
important in core stability include transverse
This study has chosen dynamic abdominus, internal and external obliques,
balance instead of a direct measurement of and rectus abdominus. All contract to provide
core stabilization. Dynamic balance was stabilization for the spine and therefore a
influence by core exercise and was measured stronger base of support for lower extremity
in this study via SEBT, which is proposed in movement (Kilber, et al, 2006). The
the study of (Herrington, Hatcher, Hatcher, & transverse abdominus has several functions
McNicholas, 2009; Plisky, Rauh, Kaminski, such as main anterior muscle that control
& Underwood, 2006), as a dynamic balance spinal stability, normalize motor control
measurement tool. The findings of the current which would include timing dysfunction
study are consonant with previous research; (Lederman, 2010). Marshall and Murphy,
provide clinicians with a method of improving (2005) warranted core stability exercise to
dynamic balance by improving core strength improve muscle abdominal. That exercise was
and applying the SEBT. used in this study.
All the eight excursions (Anterior- Colston, Taylor, and Minnick (2005)
Lateral, Anterior, Anterior-Medial, Medial, indicated that, the traditional sit-ups alone do
Posterior-Medial, Posterior, Posterior-Lateral, not enhance and are unsafe for lower back
Lateral) are the most important in human stability, because they create extreme
movement. This data denote that, all eight compressive forces in the lumbar spine. They
excursions were significant between pre and also have proposed that the training surface
post-test for time, indicating that core might also play a role in recruitment. The
stabilization-training improves dynamic stability training on unstable surfaces might
balance and movement, which can get better be more positive than conventional floor
athletes’ performance. exercises in maintaining stability and dynamic
movements. According to the study by
Duncan (2009), muscle activity was greater
8|P a g e International Journal of Applied Exercise Physiology Vol. 2, No 2 (2013)
when exercises were performed on a Swiss through rehabilitation after an injury, but also
ball in comparison to a stable surface. strengthening their core to prevent an injury.
Therefore, unstable exercise such as Swiss
ball exercise is useful to enhance core
stability, balance and dynamic movement.
The most powerful tools for
Conclusion and Suggestions increasing core strength have been Swiss ball,
Pilates and Yoga training that hierarchically
Core stability is a key component in depends on level of person fitness. This
athletic activities. It is best understood as a allows carrying out an exercise utilizing body.
highly integrated activation of multiple This training helps you in real life situations
segments that provides force generation, that require contributions from all muscle
proximal stability for distal mobility, and groups. Rather, the benefit of his program
creates interactive moments. It is difficult to may be a reduction in knee adduction and
accurately quantify by isolating individual abduction moments due to advanced postural
components, but its function or dysfunction adaptations of the hip abductors and external
can be approximated by evaluations that rotators before landing from a jump.
reproduce the three-planar motions that are
used by the core to accomplish its functions. Our results suggest that core stability
Better understanding of the complex training could be beneficial for improving
biomechanics and muscle activations will balance by strengthening core muscles most
allow more detailed evaluations and more often associated with lumbar spine control to
specific rehabilitation protocols (Kibler, et al, improve dynamic balance. More research is
2006). needed to determine the effects of a core
stabilization-training program on dynamic
Dynamic postural control as balance. Future research should be including
measured by the SEBT maximum to core stability and biomechanical aspect of
excursion distances demonstrates a significant hip, knee, and ankle during the performance
increase across the eight reach directions of and landing from jumping. In conclusion, core
Anterior-Lateral, Anterior, Anterior-Medial, stabilization-training may be used to enhance
Medial, Posterior-Medial, Posterior, dynamic balance in volleyball athletes.
Posterior-Lateral, Lateral for the core
strengthening group. References:
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&Fredericson, M. (2008).Core
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