Andries Lodder biokineticist in Fourways
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Core Training

Posted on June 6th, 2022 by Andries Lodder

By Daniel Sauer

Core training is an essential element of athletic performance. This helps players start a motion in their legs and carry it through to their arms, or vice versa, with the most efficient transfer of energy. In movements such as kicking, throwing, running, jumping or swimming, an athlete’s core is involved in every action. Furthermore, core muscles are responsible for stabilizing one’s spine and pelvis. As well as generating and transferring energy from the centre of the body to your extremities.

Developing core strength and stability enables athletes to maximize their power output and perform complex athletic movements that require coordination, balance, and technical skills. Moreover, focusing on core strength can help athletes stabilize other weak areas to reduce the risk of injury.

What is your ‘core’?

Your core is a complex series of muscles that extend far beyond your abs and is incorporated in every movement of your body. Strong core muscles act as isometric or dynamic stabilizers for movement; transfers force and can initiate movement on its own. The major muscles of your core include your transverse abdominis, multifidus, internal and external obliques, erector spinae, diaphragm, pelvic floor muscles, and the rectus abdominis (your abs). Your minor core muscles include your lats, traps, and your glutes.

Why do core training specifically?

  • Improved Posture: A core strengthening programmed causes your trunk to be supported and protected, allowing for better posture. This in turn causes your movements to be more fluid and efficient.

Core training exercises:

  1. Plank

2. Rolling Side Plank

3. Dead Bug

4. Bosu Single Leg Deadlift

5. Kneeling on Exercise Ball

6. Rotation Medicine Ball throws

core training

As biokineticists, we can assist in your strength, flexibility and help improve your performance. Contact us and book your appointments to reach the next level!


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