CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING
POSTERIOR CHAIN
CONCLUSION
The posterior chain includes the erector spinae, glutes, and
hamstrings. These muscle groups are equally important for
optimal performance as the abdominal muscles listed previously.
Exercises should concentrate on developing the back extensors
while minimizing loads on the spine to control body positions.
Exercises that develop the posterior chain include band walks,
monster walks, clamshells, quadruped/bird dog variations, hip
bridges, groin planks/hip taps, slideboard multidirectional lunges,
slideboard leg curls, and good mornings. The posterior chain
should not be avoided when designing a strength and conditioning
program as a weakness in either the abdominal or posterior
muscle groups can negatively affect performance.
When it comes to developing an athlete’s core, it is up to the
strength and conditioning professional to know their athletes
and their goals. A good strength and conditioning coach should
know when and how to progress or regress their athletes. They
should also know that training the core is not something that
should be overlooked in any athlete’s program. Not only can a
strong core potentially reduce injury, but it may even improve
sports performance.
“CLAMSHELLS” EXERCISE
Description: Place a mini band around both legs just above the
knees, lay on your side with yours knees bent to approximately
90 degrees, and place one foot on top of the other. Keeping the
bottom leg on the ground, lift the top leg away from the body by
contracting your glutes.
Coaching Cues: Keep the bottom leg on the ground. The legs
should remain at 90 degrees to help prevent injury.
Variations: Perform sitting on a bench, or place the band around
the ankle or below knee.
REFERENCES
1. Brown, K. Touch your core with light load/high velocity
resistance training. NSCA Performance Training Journal 8(5): 6-7,
2009.
2. Kutz, MR. Evidence for core training: What works and for
who? NSCA Performance Training Journal 8(5): 10-12, 2009 .
3. McNamara, J. Building an exercise program that includes core
training. NSCA Performance Training Journal 10(5): 17-19, 2011.
4. Morris, B, and Williams, R. American Football Physical
Preparation 2013.
5. Schoenfeld, B. Strategies for optimal core training program
design. NSCA Performance Training Journal 10(5): 20-24, 2011.
6. Szelog, M. Core exercises: What is the core and how do you
activate it? NSCA Performance Training Journal 11(5), 11-12, 2012.
“QUADRUPED/BIRD DOG VARIATIONS” EXERCISE
Description: Get down on the ground on your hands and knees
with your arms fully extended. Be sure to keep your hands flat
on the ground and your neck and spine in a neutral position.
Keep the core tight, back flat, and lift one leg out to the side.
Return to the starting position and perform the same action
with the opposite leg.
Coaching Cues: Keep the core tight, back flat, and do not dip or
rotate the hips when performing the movements.
Variations: Legs bent at 90 degrees; leg straight out at 180
degrees; move the leg in circles in/out; move the legs in circles
kicking back; or reach out with arm and leg opposite of one
another kicking back through the heel.
ABOUT THE AUTHOR
Matthew Crawley is the Head Strength and Conditioning Coach for
men’s basketball at Webber International University, FL. Previously,
Crawley served as a Performance Center coach at the National
Strength and Conditioning Association (NSCA) Headquarters in
2013. He has extensive experience working in the private sector
with youth, high school, college, professional, tactical, and Olympic
athletes. Crawley holds a Master of Science degree in Health and
Human Performance from Canisius College, and is certified as a
Certified Strength and Conditioning Specialist® (CSCS®) through
the NSCA.
“GROIN PLANKS/HIP TAPS” EXERCISE
Description: Begin on the ground in a side plank position. Keep
the top leg straight and the bottom knee and hip both flexed to
approximately 90 degrees. Keep the top arm straight on your side,
make sure your body is in a straight line with the neck neutral, and
then touch the hips lightly on ground then back up.
Coaching Cues: Keep the body in a straight line and squeeze
the glutes. You will likely feel a slight stretch/contraction in the
adductor muscles.
Variations: Turn it into groin plank holds by bringing the bottom
leg straight out in front on the body.
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