Run Faster, Jump Higher, Hit harder, Throw longer!

Core 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.

Core 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.

The 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.


  • Core Speed helps developing explosive power with out excess pressure on ligaments and tendons.
  • Muscle acceleration requires muscular flexibility and strength.
  • Core Training is the foundation for running and jumping technique.
  • Core Training helps with the correction of muscle imbalances.
  • Core Speed improves the muscle recovery time after performances.
  • Core Training is ideal for injury prevention
  • Core Training is practiced in muscular rehabilitation
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Improving Fitness from Your Core

Throughout your life you will have to make healthy decisions for yourself and your family. The decisions you make will influence your fitness.

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 well-being.

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.

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In 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.

Studies 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.

It 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 than accelerators.

One 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.



By 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 posture.

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, it’s crucial to develop strong core muscles because they comes into play, just about every time you move any part of your body.

There 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.

If 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 out.

Important Facts

"Back 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!

Oswaldo 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.

At 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.

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Four Core Training Programs

Based 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.

Select Your Ideal Core Training Program

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