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Core stability

Despite an apparent lack of research investigating the effects of core strength/stability on sports performance, comments such as: “increasing core stability can lead to a greater capacity for speed generation, improved ability to change direction (agility), improved balance and posture, and decreased risk of injury” are common.

A recent study examined the effectiveness of a core training program on core endurance. It also looked at whether there were any additional effects on various aspects of performance, such as speed, power, agility, and aerobic endurance.

Forty-five subjects with an average of one year of rowing experience were recruited from local university rowing clubs. They were subsequently assigned to a core training group consisting of 25 subjects who received specialized trunk training or a control training group consisting of 20 subjects who did not receive any core training instruction.

Because they were also training for a rowing competition, the control group did include some basic, traditional trunk exercises in their circuit program two times per week (bent-knee sit-ups 3 × 30 reps, back extension, right and left side flexion on back extension apparatus 3 × 20 reps each).

The core group subjects trained twice per week over an 8-week period, completing 14–16 training sessions. Each trunk session lasted approximately 30–40 minutes and started with a warm-up protocol that included spinal mobility exercises and stretches, such as the cat/camel, a back arching exercise done while on the hands and knees to increase mobility and blood flow to the spinal region.

The initial sessions of the core endurance protocol started with trunk muscle stability exercises. Subjects were taught how to effectively activate the TrA and multifidus muscles.

Air pressure cuffs and four-point stance abdominal wall raising techniques were used to teach TrA activation. When they were able to activate these muscles the subjects were then progressed to postural and stability exercises for approximately 2 weeks.

Thereafter, exercises were introduced as the weeks progressed, going on to static–dynamic exercises and then to controlled mobility exercises. From weeks 4– 8 these types of exercises were maintained, as more strenuous core endurance exercises were introduced.

In addition to doing a specialized core training program, the core group also performed the same general circuit training program as that done by the control group, which included one exercise for each major muscle group for 2 cycles of between 12–15 reps per exercise at a moderate intensity only of approximately 50% repetition maximum.

Although the 8-week core endurance training program improved selected core endurance parameters in healthy young men, the core stability training program had no significant impact on various measures of performance.

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References
Tse MA, McManus AM, Masters RS. (2005). Development and validation of a core endurance intervention program: implications for performance in college-age rowers. Journal of Strength and Conditioning Research, 19, 547-552


Christian Finn

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