Youth Sports Trainer

New-School Sports Performance Education, Experience, Innovation

Core

Single Dumbbell Floor Press with Core Bracing (B,I,A)

By Kristen Gostomski
Exercises, Core, Push

Single Dumbbell Floor Press with Core Bracing can be performed from Supine Core Bracing (beginner) or Dead Bug (intermediate to advanced) position. This exercise engages muscles through the mid-section while also targeting chest and triceps.

Single Dumbbell Floor Press from Supine Core Bracing Position:

  1. From supine position (lying on back), bend knees, feet flat on the floor. Hold a single dumbbell horizontally and extend arms straight above chest and even with shoulders.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. Be sure to use core muscles, not leg muscles. Your hamstrings should be completely relaxed; if not, you are not engaging  muscles properly. 
  3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine. 
  4. With core braced, lower dumbbell toward chest until upper arms touch the floor, pause, and press the weight back up to starting position, reaching with arms so that your shoulder blades protract—wrap around rib cage.

 

Single Dumbbell Floor Press from Dead Bug position:

  1. Lie supine on the floor, legs raised, knees bent at 90-degree angles and directly over hips. Hold a single dumbbell horizontally and extend arms straight above chest and even with shoulders. 
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. 
  3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine.
  4. With core braced, lower dumbbell toward chest until upper arms touch the floor, pause, and press the weight back up to starting position, reaching with arms so that your shoulder blades protract—wrap around rib cage.

Front Plank (B, I)

By Kristen Gostomski
Exercises, Core

Front Plank This well-known functional core exercise engages muscles that support the spine and hips as well as the scapula (shoulder blades). Athletes who perform Front Plank consistently and with precision, lower their risk for back and shoulder injuries while increasing power production and the ability to win battles with contact from opposing players.

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Bridge (B, I, A)

By Kristen Gostomski
Exercises, Core

BRIDGE   This versatile exercise targets stabilizing muscles in the posterior chain—back, glutes, and hamstrings. With proper cueing, Bridge can also be a core bracing exercise that targets all the muscles that wrap around the mid-section.

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Super Hero and Half Airplane (B)

By Kristen Gostomski
Exercises, Core

SUPER HERO and HALF-AIRPLANE (from hands and knees or stability ball) I endorse Super Hero and Half-Airplane (from hands and knees or from a stability ball) as exercises to improve strength and endurance in the muscles that connect to and support the spine. 

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Supine Core Bracing (B)

By Kristen Gostomski
Core, Exercises

SUPINE CORE BRACING   This is the practice of activating muscles surrounding the trunk in order to protect the spine, safely transfer power between upper and lower body, and stand ground against contact.

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Side Plank (B, I)

By Kristen Gostomski
Exercises, Core

SIDE PLANK   This exercise engages muscles that aid in shoulder stability as well as hip, abdominal, and back muscles that support the spine. Because bodyweight is supported by one arm rather than two, Side Plank can be more demanding than Front Plank and requires precise form for both function and safety.

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Standing Partner Core Bracing (B)

By Kristen Gostomski
Exercises, Core

STANDING PARTNER CORE BRACING  I advocate this exercises for improved rotational power as well as reducing risk for injury during rotational movements. The function of the core in rotational exercises is to initiate power and resist movement, and athletes need to be able to prevent rotation before they begin to produce it. Rotational exercises require a braced core, with most of the rotation taking place in the hips. The spine is not meant to twist deeply, a movement that can injure discs, muscles, and tendons in the back. Back problems occur when abdominal and back muscles cannot maintain control over the rotation between the pelvis and spine.

  1. Partners stand facing one another, knees bent, hips back, shoulders back, and feet a little wider than hip distance.
  2. Both partners engage the core by tightening muscles as if expecting a punch to the gut while holding hands in front, palms together and elbows in tight to sides.
  3. Partners add 10 seconds of resistance to one another—from right, left, top, and bottom, all while keeping core engaged and elbows tight to sides.

Hip Thrust (B, I)

By Kristen Gostomski
Exercises, Core, Hinge

Hip Thrust This exercise trains hip extension—a key action in sprinting, jumping, throwing, kicking, and other athletic movements.

Hip Thrust

  1. From supine position (on your back), begin with soles of your feet on floor, knees directly over your heels and arms at your sides with palms down.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Press feet into the floor and lift hips until knees, hips, and shoulders form a straight line. Contract glutes at the top of the movement. Avoid over-extending hips and spine.
  4. While continuing to engage core muscles, slowly lower hips until about an inch or two from the floor.
  5. Repeat steps 1-4 for desired reps.

 

Hip Thrust from Stability Ball

Note: The instability of the ball makes stabilizing muscles work harder.

  1. From supine position (on your back), begin with soles of your feet on ball, knees directly over hips and arms at sides with palms down.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Press feet into the floor and lift hips until knees, hips, and shoulders form a straight line. Contract glutes at the top of the movement. Avoid over-extending hips and spine.
  4. While continuing to engage core muscles, slowly lower hips until about an inch or two from the floor.
  5. Repeat for desired reps.

Standing Cable or Band Core Bracing (B)

By Kristen Gostomski
Core, Exercises

STANDING CABLE or BAND CORE BRACING I advocate this exercise for improved rotational power as well as reducing risk for injury during rotational movements. The function of the core in rotational exercises is to initiate power and resist movement, and athletes need to be able to prevent rotation before they begin to produce it. Rotational exercises require a braced core, with most of the rotation taking place in the hips. The spine is not meant to twist deeply, a movement that can injure discs, muscles, and tendons in the back. Back problems occur when abdominal and back muscles cannot maintain control over the rotation between the pelvis and spine.

  1. Adjust a cable to chest level or attach a band to an anchor at chest level. Stand perpendicular to the cable stack or band anchor point.
  2. Grip the band or cable—one hand clasped around the other—and extend arms straight out from chest. If using a band step to the side enough to keep the band taut (for increased resistance, take another step to the side).
  3. With knees bent, hips back, shoulders back, and feet a little wider than hip distance, engage the core by tightening muscles as if expecting a punch to the gut. Use core muscles to resist any rotation from spine, shoulders, knees, or hips.
  4. Maintain Braced Core Position for 10 to 20 seconds. Rotate 180 degrees and repeat the other side. 

 

Single-Leg Bottoms-Up Kettlebell Exchange (I)

By Kristen Gostomski
Exercises, Core, Push

SINGLE-LEG BOTTOMS UP KETTLEBELL EXCHANGE Few exercises engage joint stabilizers as well as Bottoms-Up Kettlebell Exchange. This exercise engages shoulder and wrist stabilizers while muscle recruitment is also high in back muscles that stabilize the spine as well as deep abdominal muscles—both used for power and support in sports.

  1. While stabilizing on one leg, hold kettlebell (bottoms up) with elbow at or just below shoulder height.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Exchange the kettlebell from one hand to the other for a total of 6 reps.
  4. Switch legs and repeat steps one through three.

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