I recently had a spirited debate with an athlete centered around ab and core training. Without getting in to too much detail, me and the athlete were agreeing without agreeing. We both wanted to do dedicated core work but for different reasons.
He wanted to get ready for spring break.
I wanted to help make him faster.
With that, it sparked the thought to read in to how core training can improve sprint performance!
For those who may be new to our research reviews, here’s how they break down…
Part 1: What we know.
This is going to explain what the research was looking to study, how they studied it, and why you should care.
Part 2: Any comments or concerns about what the study is showing?
Sometimes the best research study looks so good on paper, but then when you dive in you see that it was done on olympic athletes, or was sponsored by a specific company, or something else that can throw a major red flag on its effectiveness in practical use. Alas, that is what we are for here at Parisi HQ
Part 3: How can I use this?
This part is going to explain practical applications of the research. Typically research is lab based and can be hard to replicate when you’re a Performance Coach on a budget. I’m going to do my best to break down how you can actually apply this research to you coaching
Here’s the article of note, in citation format for you grammar nerds out there…it’s hyperlinked to the text in case you want to dive in yourself.
Part 1: What we know.
I really enjoyed this study. It was overly simple and actually looked at youth athletes. This study comes to us from a Phys.Ed. based journal and looked at 42 kids between the ages of 8 and 12 years old…specifically those who played basketball, more on that in the next section…and they actually trained. Over 4 weeks for 8 total sessions, these athletes performed a simple core routine of front planks and side planks alongside their sports training.
I love the concurrent approach…
At the end of this study the outcomes showed that core training did improve sprint and jump ability. There were a variety of tests used, the key tests that I liked were the 5-meter sprint and counter movement jump, there were a few obscure tests as well, but two ‘standard’ tests were improved across the training group.
It’s no surprise that a strength training intervention showed a positive performance improvement for youth athletes, but what I think is most important here is that it doesn’t take much to yield improvement and it can be done alongside their sports skill work.
Part 2: Any comments or concerns about what the study is showing?
The biggest concern I had with this testing procedure surrounds the specificity skills of the basketball players tested. I do believe that at the youth levels the exposure athletes get in their sport is considered ‘strength’ training.
At that point, everything is neuromuscular to a youth athlete.
However, the testing procedures did yield further improvements, but the control group also showed a statistical improvement in the 5 meter sprint as well…showing that just playing their sport will bring athletic improvements.
Part 3: How can I use this?
This study highlighted that their core routine was executed in the session warm up. I think that integrating low amplitude plyometrics, low skill strength and core movements (like planks, push ups, etc) are instrumental skills that can be easily layered in for youth and emerging athletic populations.
We all know that strength training is critical for athletic development at any age…however, the challenge is always when and how. This study sneaks under the radar in showing how and when alongside sport skill training.