To distribute the core work throughout the microcycle, you need to classify the exercises into broad

movement categories. This will help to make

the connection in understanding core function. The movement categories
include the following:
• Stabilization. Basically all exercise involving the core will have a
stabilization component.
• Flexion and extension. Exercises in the sagittal plane emphasize
bending and extending.
• Rotation. Exercises in the transverse plan emphasize twisting.
• Throwing and catching. The very nature of throwing and catching
will work the core through all three planes and demand dynamic
stabilization.
Many core training tools are available. They all can be effective if used
properly. Among the most common tools are body-weight (gravitational) loading, stability ball, body
blade, power ball or kettlebell, dumbbell, stretch cord,
medicine ball, wheel, and BOSU. Remember the adage “If the only tool you
have is a hammer, then everything becomes a nail.” Beware of overreliance
on one tool. Remember the principle of variability. Use each tool individually.
Learn the advantages and disadvantages of each tool. Combine tools with a
specific purpose and goal in mind. Combine the tools with environmental
modifiers in a sensible and logical progression. Constantly evaluate exercises
and environmental modifiers relative to the continuum of function and the
demands of the sport activity being trained.
Be sure to change only one variable at a time. The goal is a functional
program, not confusion. You can manipulate the program by changing any
of the following variables of program design:
• Plane of motion. You can design exercises to dominate in one plane,
but for optimal core stability and transfer, it is probably best to use
multiplanar movements.
• Range of motion. Limit range of motion only if absolutely necessary.
Work through the fullest range of motion the athlete can control.
• Loading parameters. All of the following devices can be used exclusively or at times in
combination: stability ball, dumbbell, tubing,
weight vest, body blade, and medicine ball.
• Amount of control. Whatever the movement, there must be an element of control. If an athlete
cannot control the movement, then the
athlete should not be doing the movement.
• Speed of execution. This should be as fast as the athlete can control.
• Amount of feedback. The mode of exercise and the weight of the
implement will provide feedback.
• Duration. This consists of the sets and reps of the actual exercises.
ThE CrITICAl BoDy CorE 1
• Frequency and density. With core work it is beneficial to have some
core training each day.
• Posture. This is perhaps the biggest transition in core training. The
realization that the core is activated and must stabilize in a variety of
positions and postures has opened up many possibilities. The chosen
posture of exercise is determined by the posture of the sport. Core
exercises performed while sitting and kneeling can limit rotation of
the hips. Therefore, exercises in the sitting position will not be used
except in sports such as kayaking, cycling, and possibly wrestling.
The standing position has very strong application to most athletic
movements. The lying posture (both prone and supine) is not as
effective for integrating the muscles of the core as was once believed.
Crawling, as discussed in chapter 8, is a very basic developmental
phase of movement. It links the hips to the shoulders. Core work done
while walking will activate many muscle synergies and carry over to
specific sport movements.
• Stance. For throws and rotational movements the stance can have a
big impact on the stress of the movement. A bilateral stance, involving standing on two legs with the
feet shoulder-width apart, is also
referred to as double support. A unilateral stance involves standing on
one leg; it is also called single support. In the stagger, or stride, stance
one foot is placed in front of the other to cause one side to dominate
in a throwing or rotational movement. Solo refers to movements
executed without a partner. Partner refers to movement executed in
conjunction with another person.
There are many things to consider when selecting exercises. Safety is a
prime consideration. To avoid the risk of injury, use only exercises that an
athlete can control. The exercises must be sufficiently challenging to elicit
an adaptive response. Stress multiple planes wherever possible and practical. Incorporate a
multisensory environment without getting too extreme.
All the movements should be derived from fundamental movement skills.
The movements should be as sport specific as possible.
Progression is the cornerstone of the plan. It is potentially as harmful
to artificially slow the movement down as it is to go too fast. Start with
simple movement and gradually increase the complexity, but only as mastery of the simple movement
is achieved. Start with familiar movements
and then proceed to unknown movements. Progress from lower-force to
higher-force movements and from static to dynamic movements. Maintain
correct execution when increasing reps, sets, and intensity. Add external
resistance where necessary. Increase proprioceptive demand through various forms of external loading
only after previous steps in the progression
have been mastered. The key to execution in terms of speed is to go as fast
as an athlete can control. Always emphasize quality before quantity; never
sacrifice the quality of the movement.