Youth Sports Trainer

New-School Sports Performance Education, Experience, Innovation

Core

Bottoms-Up Kettlebell Carry (B)

By Kristen Gostomski
Exercises, Core, Push

Few exercises engage joint stabilizers as well as Bottoms-Up Kettlebell Carry. This exercise engages shoulder and wrist stabilizers. 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. Hold Kettlebells (bottoms up) with elbows 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. Walk about 20 yards while engaging wrist, shoulder, and core muscles.

Stir the Pot (A)

By Kristen Gostomski
Exercises, Core

STIR THE POT   Once athletes are able to perform a traditional Front Plank for at least 3 sets of 20 to 30 seconds each, they are ready to attempt Stir the Pot. 

This exercise, identical in posture to Front Plank, begins with forearms on a stability ball. Athletes then make small circles with their forearms on the ball. The instability of the ball along with the circle movement makes stabilizing muscles work harder to prevent over-extension of the spine.

  1. Forearms on the ball about shoulder-width apart, elbows at a 90-degree angle and directly below the shoulders, extend your legs straight back about hip-width apart, toes on the floor.
  2. Lift your body so the weight is on the forearms and toes. Your body should be in a straight line from head to heels.
  3. Press forearms into the ball, resulting in a slightly rounded upper back and protracted shoulder blades. (Envision shoulder blades wrapping around the ribcage (Photo above). I cue “no chicken wings” to remind athletes to not let shoulder blades jut out.
  4. Brace the abs as if expecting a punch to the gut. Do not let your hips sag, which would disengage the abs and put strain on the low back. (Some people suggest that the back should be completely straight, but if it takes slightly lifting your hips to properly engage your core, that’s okay. It’s better to lift the hips slightly than to drop the hips too low.)
  5. Make small circles with your forearms beginning with 2 circles each direction and working up to 5 circles each direction.
  6. If chest or hips drop or if strain is felt in the low back, develop more strength in Front Plank from the floor and Supine Core Bracing before attempting Stir the Pot again.

Stability Ball Wrestling (I)

By Kristen Gostomski
Core, Exercises

STABILITY BALL WRESTLING   A variation of Standing Partner Core Bracing, this exercise adds a reactive component to core stabilization. The ability to quickly and efficiently brace core muscles in response to outer stimuli is an important tool to improve balance, agility, and strength against opponents while protecting the spine, knees, and hips from injury. 

  1. Partners stand facing one another, knees bent, hips back, shoulders back, and feet a little wider than hip distance. Both partners engage the core by tightening muscles as if expecting a punch to the gut.
  2. Partner A holds a stability ball in front, elbows in tight to sides.
  3. Partner B tries to move the Stability Ball in irregular patterns (up, down, right, left) as Partner A resists the movements. 
  4. Continue for 10 to 20 seconds; then switch positions and repeat.

Standing Cable or Band Core Bracing with Press (I)

By Kristen Gostomski
Exercises, Core, Push

STANDING CABLE OR BAND CORE BRACING WITH PRESS   This exercise is a variation of Standing Cable or Band Core Bracing.

  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 begin with hands at your sternum and elbows even with your torso. 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. Press the band  or cable straight forward, fully extending (but not locking) arms.
  5. With control, return hands to starting position. Perform 8 reps while resisting rotation from spine, shoulders, knees, and hips. Rotate 180 degrees and repeat the other side.

Dead Bug (I,A)

By Kristen Gostomski
Core, Exercises

DEAD BUG   Once athletes understand how to brace their core from a supine position and have mastered Supine Core Bracing Variations, they are ready to move on to Dead Bug.

  1. Lie supine on the floor, legs raised, knees bent at 90-degree angles and directly over hips. Extend arms above chest, 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. Hold 10 to 30 seconds. Once Dead Bug is mastered, athletes are ready to progress to advanced variations (below).

Dead Bug Variations – Follow the Notes and Cues for Dead Bug (above) while adding the variations (below).

Note: Variations 3-6 are advanced exercises requiring very strong abdominal muscles and proficiency in the practice of core bracing. When the core is not properly braced—resisting extension of the spine—the spine is pulled into hyperextension, putting extreme pressure on spinal discs. 

  1. Dead Bug
  2. Dead Bug with Arms Extended Toward Floor
  3. Dead Bug with One Leg Toward Floor
  4. Dead Bug with Opposite Arm and Leg Toward Floor
  5. Band Resisted Dead Bug
  6. Partner Resisted Dead Bug

 

Stability Ball Leg Curl (A)

By Kristen Gostomski
Exercises, Core, Hinge

Stability Ball Leg Curl  This exercise is an expansion of the Stability Ball Elevated Bridge. While a Machine Leg Curl (See Worst Lower Body Strength Exercises for Athletes) allows for movement only at the knee, the Stability Ball Leg Curl promotes unified motion from both knees and the hips—as in sprinting, jumping, and other athletic movements.

  1. From supine position (on your back), begin with ankles on ball, hips extended so that heels, hips, and shoulders form a straight line, 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 heels into the ball and curl the ball toward you until ankles are in line with knees. Keep hips high so that knees, hips, and shoulders remain in a straight line. Avoid over-extending hips and spine.
  4. While continuing to engage core muscles, slowly extend legs to starting position.

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