The 5 P’s To Core Stiffness
The Play: Isometric Contractions
The Purpose: When sprinting your body acts as a spring. Strengthen your core so you will create a stronger human spring. You want to minimize the amount of time your feet are on the ground when sprinting and your core acts as a bridge between your lower and upper body to create a stronger spring. If your core is weak and if there is too much rotation when sprinting, you have “energy leaks” and lose the ability to put maximum force into the ground.
Pre-Snap Read: Get on the ground on your elbows and toes keeping your back straight and hold this plank position for about 10-15 seconds. Then relax. This is a core strengthening, plank position, so make sure that you have a neutral spine before beginning. Do this for 6-8 reps.
Performance: Now we are going to progress the exercise a little for more intensity. Get back into the plank position, move your body into a push-up position, then hold. Perform this action about 6-8 times, holding the push-up position for 10-15 seconds. After taking a breather, go back into the push-up position and then walk your hands out in front of you as far as you can without breaking at the spine. It is important to maintain a flat back. Hold this for about 5-10 seconds and then walk your hands back to the push-up position.
Post Drill Analysis: Did you maintain core stability when your hips were up in the air? Did you feel your hips and core tighten as you were in each holding position? Was each progression more difficult to perform, than the last?
Atlantic Health Sports Medicine Series: Concussions Part 2
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