6 th June 2012 What is it Core stability describes the ability to control the position and movement of the central portion of the body Core stability training targets the muscles deep ID: 558335
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Slide1
Core Stability for Runners
6th June 2012Slide2
What is it?
“Core stability” describes the ability to control the position and movement of the central portion of the body. Core stability training targets the muscles deep
within the abdomen which connect to the spine, pelvis and
shoulders, which
assist in the
maintenance
of good posture and provide the
foundation for
all arm and leg movements.Slide3
Benefits
Quite simply, good core stability can help maximise running performance andprevent injury. Power is derived from the trunk region of the body and a
properly conditioned core helps to control that power, allowing for smoother,
more efficient and better co-ordinated movement in the limbs. Moreover,
well-conditioned core muscles help to reduce the risk of injury resulting
from bad posture. The ability to maintain good posture while running helps
to protect the spine and skeletal structure from extreme ranges ofmovement and from the excessive or abnormal forces acting on the body.Slide4
Neutral Spine Position
Neutral posture is half way between flat back and arched back, however it is Important to remember that Everyone is different. What is normal for one
individual is not normal for another.
How to Find Neutral Position
Feet hip bone width apart
Toes pointing forward
Shoulders back and down lengthening the spine up.Slide5
Engaging the TA Band(Transverse
Abdominis)
Maintain correct Posture
Relax the abdominal muscles
Take a deep breath
As the breath is released pull in the abdominal muscles simultaneously contract the pelvic floor (no spinal movement)Slide6
The exercises- No equipment
CrunchesOblique Crunches
The plank
Oblique Plank
Static Leg and Back
Dynamic Leg and BackHamstring RaisesSuperman
Held Straight Legs
Controlled Lowering and Raising of Legs
Hundreds
Leg Extensions
For all sessions you must warm up. A rhythmical warm up is best for Core.Slide7
Exercises- With Med Ball
Alternate Leg RaiseRussian Twist
180-180
Russian Twist legs off
Circles
Wood Chop
Standing Russian TwistSquat PressStraight Arm Swing
V-BallSlide8
Things to remember
Do not let you whole stomach tense up. Do not brace your lower abdominals to hard.Do not hold your breathIt’s a good idea to do core as part of your cool down after running or on a cross training day.
If possible always find neutral Spinal Alignment.
Why not try adding core exercises to a regular training run? 400 metres/50 squats x4?