So you want to become a faster athlete? STOP doing crunches, burpees, sit-ups, bicycles, “Russian Twists” as a part of your “core training.” They aren’t helping you and could in fact me hurting you. Here is a good article that explains more in detail.
They aren’t helping you for two reasons:
- You are laying on your back and forcing your core to do a job that it will never do in a sport. Your core was not designed to rotate through your low-back.
- All of those exercises are just based on fatigue. Exercises get you tired, you feel like you were productive. They don’t challenge you to stabilize, express force, or enhance 3-dimensional power while connecting tissues throughout the body.
Athletes have such an opportunity to elevate their game like never before if they step outside of their comfort zones. These 12 core exercises vary in difficulty but every athlete (our adults do the same types of exercises… great exercise is great exercise whether you play a sport or not!) can work towards them.
Why are these exercises so impactful?
- They challenge the core to stay stable through various angles, ranges of motion, and under different forces. The core is designed to help you TRANSFER force from the ground, through your hips and core, and out the rest of your body. When you have a weak core you allow for energy leaks when you move, cut, run, jump, throw and attempt to be explosive. These energy leaks slow you down and make you more susceptible to injury.
- They go beyond a basic “plank and side plank.” Athletes need to have greater expectations for themselves than just hanging out doing a plank for minutes on end. These exercises challenge you to be stable, explosive, and resilient through 360 degrees of motion. Exactly the kind of core strength and endurance you will need in a game!
It doesn’t matter the sport you play either. If you master these, they will make a tremendous difference in your speed and explosiveness. From there you will have earned the right to get more sport-specific.
These are just 12 exercises that can and will dramatically make you a faster athlete if you do them well and consistently. Do not look for short cuts and stop doing the same core exercises that we thought were good 20 years ago.
If you want to take your game to the next level you cannot just work harder you must work smarter. Incorporating these will be the start of becoming your fastest and most explosive self.
And I repeat, these exercises are just the start. It doesn’t matter what sport you play, master this menu FIRST and you can get more and more sport-specific from there.
To schedule a call to learn how we incorporate everything you will ever need to become the best athlete you can be click on this link.