NSCA COACH 1.2
method if programmed properly with the intention to enhance
proper blood flow circulation, remove metabolic wastes, and
enhance nutrient transfer (4). The core exercises utilized by Morris’
athletes included Russian twists, wood choppers, and stir the pot
to help increase the plasticity of their core (4).
Power training involves full dynamic contractions, which relate
directly to sports. Transferring kinetic energy from the lower
and upper extremities for sports can be improved by exercises
with variations in jumps, hops, and skips; explosive and maximal
strength movements; Olympic-style lifts; and sprints. Having an
underdeveloped core makes it virtually impossible to correctly and
effectively execute these types of movements if a solid foundation
is not created.
Stability training works very well for the injured and recovering
athletes in a rehabilitation setting. These exercises should be
intended to improve segmental, spinal, and whole body stability
to increase the sensorimotor input to the central nervous system.
Performing any type of single-limb work can help increase the
brain’s response to auditory and visual cues (2).
DEAD BUG SERIES
A valuable exercise for core muscle activation is the dead bug
series. This technique can effectively teach athletes how to engage
their core properly to complete a specific movement pattern.
To begin, athletes should lay supine with their legs and arms
straightened. The athletes should engage their core by finding
their iliopsoas muscle, and focus on “sucking in their abdominals
as if they are preparing to inflate a balloon” to learn how to
maintain a neutral lumbar spine.
The next step is to bring both arms overhead to activate the
oblique muscles and keep the lower back and diaphragm down
and tight. Before any lower extremities are used, it is important
that the athletes be able to engage their upp W"6