Many of our past articles have included direct and indirect references to the core muscles and how important core strength is to athletic performance and injury prevention for athletes.  In review, the core consists of muscles in your mid-section that primarily work to stabilize the trunk during athletic movements.  Without question, the stronger your core muscles, the better your athletic potential.  These muscles provide the link between your arms and legs that stabilize your body and allow you to perform complex movements like running and throwing.  Before any muscle contractions occur in the arms or legs, the core should be activated.  In their absence, movements are often inefficient. Furthermore, a strong and stable core will help to protect both the upper and lower extremities during the complex movements by reducing stress that should be distributed through your core.

With today’s athlete often playing the same sport year round, the emphasis on a training program that incorporates core strength is vital to remain injury free.  Most athletes are unaware when they do have weak core and postural muscles so they continue to train their skill and not for athletic fitness.

Try these tests to see how your core measures up

Side Plank  Hold                                             Plank Hold

One-Legged Bridge

Core Strength Standards

Not only are these tests valid measures of core strength, they can be used as basic core strengthening exercises

Core testing and training should be incorporated into your team’s practice routine at least 2-3 times a week.  A knowledge of where each athlete stands regarding core strength can give valuable information for in-season and off-season training to improve athletic success.

If you have any questions regarding athletic testing, please contact Mike at mbidwell@integrehab.com