Faster, Jump Higher, Hit harder, Throw longer!
Speed & Strength (Core Training) is an essential determinant
of success for all sports people, be they cyclists, runners
or swimmers, football or rugby players, golfers or rowers.
That's because the body's core muscles are the foundation
for all other movement. The muscles of the torso stabilize
the spine and provide a solid foundation for movement
and speed in the extremities. These core muscles lie deep
within the torso. They generally attach to the spine,
pelvis and muscles that support the scapula. When these
muscles contract, we stabilize the spine, pelvis and shoulders
and create a solid base of support. We are then able to
generate powerful movements of the extremities.
Training has long been an integral component of training
programs designed to improve movement speed. It is an
obvious approach since the greater the amount of force
a muscle can produce, the faster the arm/leg will accelerate,
thereby producing high top speeds. The end result should
be faster pitches, longer drives, and harder serves.
biggest benefit of Core Training is to develop functional
fitness - that is, fitness that is essential to both daily
living and sport activities. However, training the muscles
of the core also corrects postural imbalances that can
lead to injuries. Indeed, core training is now seen as
an essential attribute for any player who seeks to keep
their chances of sports injury to the absolute minimum.
Speed helps developing explosive power with out excess
pressure on ligaments and tendons.
acceleration requires muscular flexibility and strength.
Core Training is the foundation for running
and jumping technique.
Training helps with the correction
of muscle imbalances.
Speed improves the muscle recovery time after performances.
is ideal for injury prevention
Training is practiced in muscular rehabilitation
Fitness from Your Core
your life you will have to make healthy decisions
for yourself and your family. The decisions you
make will influence your fitness.
can be attained by combination of various things
like proper diet, exercise and mental power. As
a result, we can achieve weight loss, natural detoxification
and manage arthritis, depression, aging and overall
Various exercises like skipping, jogging, walking
are done to remain healthy. Then there are aerobics,
yoga, Pilates and Core Training which are very good
for muscle tone up and general flexibility of the
body. Playing games is another way of attaining
good health and fitness.
any fast movement, there are two essential parts of the
action, 1) accelerating the limb to top speed, and 2)
stopping it. Traditionally, strength training for speed
has focused on improving the strength of the muscles responsible
for accelerating the movement. In other words, the emphasis
is on training the agonist muscles. These muscles are
targeted with the assumption that if they are stronger,
they can do things like accelerate the arm faster, which
will result in a faster pitch. The antagonist muscles,
the ones responsible for stopping the limb at the end
of the movement, are not trained as much. This lack of
attention to the antagonists could explain why athletes
who should be able to go faster do not.
of fast movements and strength training at the elbow have
found that when the antagonist muscle (the triceps) was
trained, movement was faster. Yet, when the agonist (the
biceps) was trained, no significant change occurred in
the movement speed. The reasoning is simple. At the elbow,
the biceps is stronger than the triceps in most athletes.
When the agonist is stronger than the antagonist, the
neuromuscular system limits movement to speeds that the
triceps can safely brake - even if the biceps could make
the arm move faster.
is the same safety precaution you would take if driving
a car. Imagine that you had a car that could travel at
150 mph but brakes that could stop you only at 100 mph
or slower. Would you drive 150 mph? No, and for the same
reasons, the body will not allow the arm to move faster
than it can be stopped. So, the traditional approach to
strengthening a pitcher's throwing motion may not be enough
to ensure that he will throw faster. Interestingly, faster
pitches may be more dependent on getting stronger brakes
additional finding of the research is important to note.
When the stronger muscle was the braking muscle (biceps),
strengthening the triceps did indeed result in faster
movements. This just emphasizes the point that the speed
athletes will move is based on the strength of the weakest
muscle, which is often the antagonist.
creating a firm and strong stomach, you will stabilize the
spine so it acts like a solid foundation for sustaining a
good body posture. Core exercise will also tone your torso
and abs and keep your lower back healthy, by improving your
By helping you to function better and improving your posture,
an effective core exercises program can help stave off painful
and debilitating problems. The goal of core training is to
work the area that supports your trunk and spine.Regardless
your age or physical activity, its crucial to develop
strong core muscles because they comes into play, just about
every time you move any part of your body.
are sound and valid anatomical reasons for doing core strengthening,
which are easy to see, once you understand the relationship
between the stomach muscles and the spine. A strong, stable
core can make any sport, like tennis, running, swimming, golf
and skating, easier. For example, if your spine acts as a
powerful base for your legs, you will be able to put more
power behind each movement of body with less effort.
your core is strong, your lower AB muscles will be drawn in
towards the spine and help you sit up straight. In essence,
core training is an intelligent training structure, because
it strengthens weak muscles and imbalances from the inside
injuries account for nearly 20% of all injuries and illnesses
in the workplace in North America." - The National
Institute for Occupational Safety and Health
"Chronic back pain is said to account for more than
$2.5 billion lost to the British economy each year"
- The British Medical Journal
"Cardiovascular Disease (CVD) continues to be one of
the leading causes of death and morbidity among adult."
- Canadian Association of Cardiac Rehabilitation
"Excess weight and lack of basic abdominal strength
put extra stress on the lower back; back injuries are still
the second leading cause of work absenteeism."
- The National Institute for Occupational Safety and Health
Bring Your Body Back to Health!
Koch is an engineer, fitness trainer, inventor, MBA, IT expert.
For 25 years, Oswaldo has focused his entire agenda around
fitness programs for helping people create lush lives of health
and optimal fitness.
the age of 50, Oswaldo feels healthier and stronger than ever
before. The experience of the accident and painful recovery
helped him to understand and incorporate two new and key elements
in his Master Moves practice - relaxation and respect. Since
then, Master Moves has evolved into one of the most complete
fitness training systems in the world.
Inspired ...Click Here
Core Training Programs
on your fitness level, the goal of our fitness programs is
to work the area that supports your trunk and spine. By creating
a firm, lean and strong core muscles, you will stabilize the
spine so it acts like a solid foundation for sustaining a
good body posture and outanding fitness level.
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