Core Training Concepts
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| Core | The lumbo-pelvic-hip complex and the thoracic and cervical spine, where the body's center of gravity is located
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| The Two Categories of the Musculature of the Core | the stabilization system and the movement system
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| Drawing-in Maneuver | The action of pulling the belly button in toward the spine
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| Intramusculature coordination | THe ability of the neuromuscular system to allow optimal levels of motor unit recruitment and te sychronization within a muscle
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| Intermuscular coordination | The ability of the neuromuscular system to allow all the muscles to work together with proper activation and timing between them
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| Example Exercises in the Stabilization Stage of Core Training | Marching, floor bridge, floor prone cobra, and prone iso-ab
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| Example Exercises in the Strength Stage of Core Training | Ball crunch, back extension, reverse crunch, and cable rotation
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| Example Exercises in the Power Stage of Core Training | Rotation chest pass, ball medicine ball (MB) pullover throw, fromt MB throw, and woodchop throw
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| Core Training Program Design for Phase 1 Core Stabilization | # of Exercises: 1-4, Sets:1-4, Reps:12-20, Tempo: Slow(4/2/1), Rest:0-90s
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| Core Training Program Design for Phase 2-4 Core Strength | # of Exercises: 0-4, Sets:2-4, Reps:8-12, Tempo: Medium(3/2/1-1/1/1), Rest:0-60s
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| Core Training Program Design for Phase 5 Core Power | # of Exercises: 0-2, Sets:2-3, Reps:8-12, Tempo: as fast as can be controlled, Rest:0-60s
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Created by:
annalisa7
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