Developing a strong core is the key to high level performance. Core training should be well-rounded and incorporate a variety of moments just like any other area of the body. Here are some of the more sport specific ways to develop an amazing core.
Overhead anything – Carrying weight overhead is the best way to develop a solid core. Start with easy movements like OH plate walks, and progress to more advanced movements like OH Kettlebell lunge walks. My simple advice to you is to incorporate OH movements into your warm up, but also include it as part of your main training.
Weighted & Moving Planks – Planks are by far a better choice for training the core than your traditional sit ups and leg lifts. Try a variety of types planks such as:. Weighted Planks, Mountain Climbers, Side Planks, Plank Walkups, Plank Band Rows, etc.
Heavy Side Bends – One of the most important areas for athletes to focus on is the ability to create lateral force. Side Bends help develop the lateral flexors of the spine, your QL, and oblique’s. You can use a variety of exercises ranging from dumbbell side bends, banded bends, kettlebell windmills, side bends off a 45° GHD, and TGU’s.
Suspension Training – Suspending your body in the supine possession is one of the headrest things for many athletes to do. You can start with suspended ring planks and work up to advanced movements like standing roll out with an ab wheel. At Pat’s Gym, we also include handstands and handstand walk in this category.
Anti-Rotation – The core’s main role is to stabilize the spine and hold it against the forces of movement in upper and lower extremities. We like use bands to create lateral forces to load the core and hold for periods of time against that force. Single arm Rack hold walks, Single arm pull, Cable Chops, or even a Single Arm Dumbbell press are great forms of anti-rotation.
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