Increasing core strength is essential in the athletic development of high school athletes, offering a foundation for improved performance, injury prevention, and overall physical health. Below, you will find four core training methods tailored for high school-aged athletes, designed to cultivate strength, stability, and endurance.
1. Dynamic Planks: Beyond the Basics
Planks are a staple in core training, but dynamic variations can elevate their impact. Incorporating movements like leg lifts, arm reaches, or plank jacks challenges stability and engages multiple muscle groups. This method not only fortifies the core but also enhances coordination and balance, vital for athletic performance.
How To Perform A Dynamic Plank
- Standard Plank Foundation: Begin in a standard plank position. Place your forearms on the ground, with your elbows aligned directly under your shoulders. Extend your legs straight behind you, with your toes firmly planted on the ground. Ensure your body forms a straight line from your head to your heels, engaging your core, glutes, and legs.
- Arm Lifts: From the standard plank position, lift one arm off the ground and extend it straight in front of you, parallel to the floor. Hold for a few seconds, then lower your arm back to the starting position. Repeat with the other arm. This variation challenges your balance and engages additional core muscles to maintain stability.
- Leg Lifts: While maintaining the plank position, slowly lift one leg off the ground to about hip height, keeping it straight. Hold for a few seconds, then lower it back down. Alternate legs. This variation increases the intensity by engaging the glutes and lower back in addition to the core.
- Plank Jacks: Start in the plank position. Jump your feet out to the sides, similar to a jumping jack motion, and then quickly jump them back together. Maintain a strong core and straight body line throughout the movement. This cardio-infused variation elevates the heart rate while working on core endurance.
Key Points To Remember
- Always keep your body in a straight line. Avoid letting your hips sag or pike up, as this can reduce the effectiveness of the exercise and increase the risk of injury.
- Actively engage your core muscles throughout each variation to stabilize your torso and protect your lower back.
- Perform each movement with control, focusing on quality over quantity. Rushing through the movements can compromise form and diminish the exercise’s benefits.
- Maintain steady, controlled breathing. Exhale during the exertion phase of each movement and inhale during the easier phase.
2. Stability Ball Exercises: Engaging the Core
Stability balls introduce an element of instability, forcing athletes to engage their core muscles to maintain balance. Exercises like stability ball crunches, pikes, and rollouts offer a challenging yet effective way to strengthen the core. This method not only targets the abs but also recruits other core muscles essential for athletic prowess.
How To Perform Stability Ball Crunches
- Select the Right Ball: Ensure you have a stability ball that’s appropriate for your height. When sitting on the ball, your knees should be at a 90-degree angle with your feet flat on the floor.
- Position Your Body: Sit on the stability ball and walk your feet forward as you lie back. Stop when the ball is under your lower to mid-back. Your thighs and torso should be parallel to the ground, with your knees bent at a 90-degree angle. Cross your arms over your chest or place them lightly behind your ears without pulling on your neck.
- Initiate the Crunch: Engage your core muscles and lift your torso up towards your knees, curling your chest forward. Your lower back should remain in contact with the ball, ensuring the movement is focused on the abdominals.
- Controlled Movement: Lift your upper body to about a 45-degree angle, or until your shoulder blades are off the ball. Pause at the top of the movement, squeezing your abs.
- Return: Slowly lower your torso back down to the starting position, maintaining control and keeping the tension in your abdominal muscles throughout the movement.
Key Points To Remember
- Engagement: Focus on engaging your core throughout the exercise. Avoid pulling from your neck or using momentum to lift your torso.
- Breath Control: Exhale as you crunch upwards and inhale as you return to the starting position. Proper breathing helps maintain core engagement and stability.
- Stability: Keep your feet flat and firmly planted on the ground. This provides stability and ensures the focus remains on your core muscles.
- Alignment: Ensure your movements are smooth and controlled. The stability ball should remain steady, with minimal rolling or wobbling.
3. Medicine Ball Workouts: Core Power and Precision
Medicine ball exercises, such as throws, slams, and rotational movements, are excellent for developing core power and strength. These dynamic exercises mimic athletic movements, enhancing sports-specific skills while building a robust core. Integrating medicine ball workouts can significantly boost explosive power and energy transfer, crucial for sports that require sudden bursts of activity.
How To Perform Medicine Ball Slams
- Stand with Feet Shoulder-Width Apart: Hold the medicine ball with both hands and stand with your feet shoulder-width apart. Keep your knees slightly bent for stability.
- Raise the Ball: Lift the medicine ball above your head, fully extending your arms without locking your elbows. Engage your core and keep your back straight.
- Slam the Ball: Explosively slam the medicine ball down to the ground in front of you, using your core muscles to generate force. Squat down as you slam, keeping your back straight.
- Pick Up and Repeat: Pick up the ball and return to the starting position. Repeat the movement, maintaining a fast yet controlled pace to keep your heart rate up and muscles engaged.
Key Points To Remember
- Form and Control: Maintain good form throughout each exercise. Control the ball during the twists and slams to prevent injury.
- Engage Your Core: Keep your core muscles engaged during each movement to maximize the workout’s effectiveness and protect your spine.
- Choose Appropriate Weight: Select a medicine ball weight that challenges you but allows you to perform exercises with proper form.
4. Core Bodyweight Circuits: Versatility and Accessibility
Bodyweight exercises like leg raises, Russian twists, and mountain climbers offer an accessible yet effective way to enhance core strength. Creating a circuit with these exercises can provide a comprehensive core workout that improves endurance and muscle tone. Bodyweight circuits are adaptable and can be modified to suit various fitness levels, making them an ideal choice for diverse athletic teams.
Perform each exercise for 30-45 seconds, followed by a 15-second rest. Complete the entire circuit 2-3 times, depending on your fitness level.
1. Medicine Ball Russian Twists
- Starting Position: Sit on the floor with knees bent and feet lifted slightly off the ground. Hold a medicine ball with both hands in front of your chest.
- Execution: Rotate your torso to the right, bringing the medicine ball toward the floor beside your hip, then rotate to the left. Keep your movements controlled, engaging your core throughout the exercise.
2. Medicine Ball Slams
- Starting Position: Stand with feet shoulder-width apart, holding the medicine ball overhead.
- Execution: Explosively slam the medicine ball to the ground in front of you, squatting down as you do. Pick up the ball, return to the starting position, and repeat.
3. Medicine Ball V-Ups
- Starting Position: Lie flat on your back, holding the medicine ball with both hands above your head. Extend your legs straight out.
- Execution: Lift your legs and upper body simultaneously, transferring the medicine ball from your hands to between your feet. Lower back down and repeat, passing the ball back to your hands.
4. Medicine Ball Plank Pass
- Starting Position: Start in a high plank position with the medicine ball under one hand.
- Execution: Roll the ball to your other hand, moving it across the floor while maintaining the plank position. Keep your hips stable and core engaged.
Key Points To Remember
- Finish the circuit with a brief cool down, including stretching exercises to relax your muscles and prevent stiffness.
- Maintain proper form throughout each exercise to maximize benefits and reduce the risk of injury.
- Adjust the weight of the medicine ball to suit your fitness level. It should be challenging but not compromise your form.
- Focus on engaging your core throughout the circuit to build strength and stability.
Core training is a cornerstone of athletic development, especially for high school athletes. By integrating these four methods into their routines, athletes can build a strong, resilient core that supports their athletic endeavors and lays the foundation for long-term health and performance.
