Youth Sports Trainer

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core bracing techniques

Stability Ball Wrestling (I)

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By Kristen Gostomski, CFSC
Exercises, Core

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.

Dead Bug (I,A)

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By Kristen Gostomski, CFSC
Exercises, Core

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

 

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