GARFIELD HEIGHTS VS SOLON 2010-2011 BOYS VARSITY BASKETBALL

Core Strength Training for Athletes

Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years. The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis. It's these muscle groups that are critical for the transfer of energy from large to small body parts during many sporting activities.

Core Strength Training For Athletic Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation (1). The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement (2). Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this. What are the benefits of core strength training to the athlete? Greater efficiency of movement Improved body control and balance Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.)Improved balance and stability Improved athletic performance! Core Strength Training for Reducing Back Problems
Weak or poorly controlled core muscles have been associated with low back pain (3,4). The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk. Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically stabilizing the body. The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.

Core Strength Training Exercises

Prone Bridge
In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.
Lateral Bridge
Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus

Supine Bridge
Lying on your back, raise your hips so that only your head, shoulders, and feet are touching the floor. The supine bridge focuses on the gluteal muscles. Stronger gluteals help maintain pelvic control

Pelvic Thrusts
Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Russian Twists
1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.

Good Mornings
1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Dumbell Lunges with Crossover
1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body.
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbbells.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Calories Burned by Activity

The number of calories you burn when you exercise depends upon your weight, the activity and at what intensity level you are exercising. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than if you aren’t working as intensely.

Activity	Calories Burned per Hour (by Weight)**
	115 lbs.	130 lbs.	145 lbs.	160 lbs.	175 lbs.
Aerobics (High Impact)*	381	413	461	508	556
Aerobics (Low Impact)*	272	295	329	363	397
Backpacking (General)	381	413	461	508	556
Bicycling (<>	218	236	263	290	318
Bicycling (12 – 13.9 mph, moderate effort)	436	472	526	581	635
Bicycling (16 – 19 mph, very fast, racing)	654	708	790	871	953
Bicycling (stationary, light effort)	300	325	363	400	438
Bicycling (stationary, vigorous effort)	572	620	692	763	835
Boxing, in ring, general	654	708	790	871	953
Boxing, punching bag	327	354	395	436	477
Circuit Training, General	436	472	526	581	635
Dancing, aerobic, ballet or modern	327	354	395	436	477
Dancing, general	246	266	297	327	358
Elliptical Trainer – Moderate	356	402	449	495	541
Elliptical Trainer – Vigorous	422	477	532	587	642
Frisbee, Ultimate	191	207	231	255	279
Golf, Carrying Clubs	300	325	363	400	438
Golf, Using Power Cart	191	207	231	255	279
Gymnastics, general	218	236	263	290	318
Hiking, Cross-Country	327	354	395	436	477
Horse Racing, Galloping	436	472	526	581	635
Horseback Riding, General	218	236	263	290	318
Jogging, General	381	413	461	508	556
Kayaking	272	295	329	363	397
Race / Speed walking	354	384	428	473	517
Racquetball, Casual / General	381	413	461	508	556
Racquetball, Competitive	545	590	658	726	794
Rock Climbing, Ascending Rock	599	649	724	799	874
Rock Climbing, Rapelling	436	472	526	581	635
Rope Jumping, Moderate	545	590	658	726	794
Rowing, Stationary, Light Effort	381	413	461	508	556
Rowing, Stationary, Moderate Effort	463	502	560	618	676
Rowing, Stationary, Vigorous Effort	518	561	626	690	755
Running, 10 mph (6 min mile)	871	944	1053	1162	1271
Running, 9 mph (6.5 min mile)	817	885	987	1089	1191
Running, 8 mph (7.5 min mile)	736	797	889	981	1073
Running, 7 mph (8.5 min mile)	627	679	757	836	914
Running, 6 mph (10 min mile)	545	590	658	726	794
Running, Cross-Country	470	531	592	654	715
Running, General	418	472	526	581	635
Running up Stairs	783	885	987	1089	1191
Skating, Ice – General	365	413	461	508	556
Skating, Roller	365	413	461	508	556
Ski Machine – General	496	561	626	690	755
Skiing, Cross-Country, Moderate Level	418	472	581	508	635
Skiing, Cross-Country, Vigorous Effort	470	531	592	654	715
Skiing Downhill, Moderate Effort	313	354	395	436	477
Skiing Downhill, Vigorous Effort	418	472	526	581	635
Snow Shoeing	418	472	526	581	635
Stair-Treadmill, Ergometer, General	313	354	395	436	477
Stretching / Hatha Yoga	209	236	263	290	318
Swimming Laps, Freestyle, Vigorous Effort	522	590	658	726	794
Swimming Laps, Freestyle, Light/Moderate	418	472	526	581	635
Swimming, Leisurely, General	313	354	395	436	477
Tai Chi	209	236	263	290	318
Tennis, General	365	413	461	508	556
Walking, 3.0 mph – moderate pace	183	207	231	255	279
Walking, 3.5 mph – Uphill	313	354	395	436	477
Walking, 4.0 mph – Very Briskly	209	236	263	290	318
Weight Lifting, Vigorous Effort	313	354	395	436	477
Weight Lifting, Light / Moderate Effort	157	177	197	218	238

Stability Ball Exercises

Stability ball exercises are often central to a program designed to improve core stability. In recent years, health and fitness practitioners have given greater and greater emphasis to core stability training for injury prevention, rehabilitation and performance enhancement. The concept of developing strong muscles in the trunk is believed to reduce the risk of both acute and chronic injury and weak core muscles have been associated with low back pain (1,2). Core stability can also improve athletic performance as rapid and controlled limb movement is directly related to the ability of the core muscles to stabilize the spine (3,4) Stability ball exercises also known as Swiss ball exercises, are believed to activate the trunk musculature to a greater extent than more traditional resistance exercises. The unstable surface of the ball is thought to provide a greater challenge to the core muscles than a solid bench or standing on a stable surface. But is this the case? Is there any evidence to suggest stability ball exercises activate the trunk muscles any more than traditional resistance exercises? Research to suggest that this is the case is sparse. One study found that during biceps curls the activity in the rectus abdominis and external obliques increased (5). Another study concluded that 5 weeks of Swiss ball core stability and balance exercises increased torso balance and EMG activity compared to conventional floor exercises in women (6). Other studies have established that only some of the core muscles (i.e. the rectus abdominis) are activated to a greater extent during stability ball exercises (7) and that not all stability ball exercises induce this increased muscle activation (8). Additionally, researchers have questioned the value of any increased activation of the rectus abdominis, as core stability training aims to minimize its activation in favor of other surrounding muscle groups (8). Several studies have shown that while stability ball exercises may improve core stability they are not necessarily any superior to conventional exercises (9,10,11). Of importance to athletes is that stability ball exercises may reduce maximum force production (10,12). The decreased balance associated with resistance training on an unstable surface may force the limbs (and not the core) to play a greater role in joint stability. It would be unwise for athletes to replace all resistance training on stable surfaces with stability ball exercises. In conclusion then, there is little scientific support to suggest that stability ball exercises are superior to conventional strength training when it comes to core stability.

Stability Ball Exercises

Incline Dumbbell Chest Press
1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbbells should end up directly above your chest.
4. Return to the starting position and repeat.
5. Complete 2 sets of 12-15 repetitions.

Squat and Press with Stability Ball
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.
5. Complete 2 sets of 20 repetitions.

Stability Ball Crunch
1. Sit in upright position on stability ball with feet flat on floor.
2. Walk feet forward allowing stability ball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
7. Complete 3 sets of 20 repetitions.

Dumbbell Bent Over Row with Stability Ball
1. Stand with feet hip width and knees slightly bent.
2. Start position: Bend at hips with back straight and knees bent . Take one hand and place on ball that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3. Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
6. Complete 2 sets of 12-15 repetitions.

Shoulder Press
1. Sit in upright position on a ball.
2. Start position: Position DB's to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
6. Complete 2 sets of 12-15 repetitions.

Low Back Extension
1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
6. Complete 2 sets of 12-15 repetitions.

Abdominal Exercises

• Abdominal exercises play an integral role in any strength and conditioning program. A strong core is essential for athletic performance and to prevent the occurrence of injuries and back pain.
• There are literally thousands of abdominal exercises and many more variations of each of them. There also innumerable fitness gimmicks promising “washboard abs” in just a few minutes exercise a day. While these exercise aids may or may not be effective at strengthening the core they are unnecessary. Plenty of abdominal exercises that require nothing other than an exercise mat or towel will strengthen the muscles of the core region just as effectively.
• The abdominal exercises below have been spit into three groups – basic advanced and sport-specific.

Basic Abdominal Exercises

• Basic strength in the stomach can be developed with following abdominal exercises. Start by aiming for 1-3 sets of 10 repetitions three times per week and gradually build up to 20-25 repetitions.

Static Contraction
1) Lying flat on your back bend your knees bent so feet are flat on the floor.
2) Contract your stomach muscles and try to push the small of your back into the floor.
3) Hold for a count of 5 seconds remembering to breathe gently. Relax and repeat for the desired number of repetitions.
4) Keep your neck and face relaxed. Many people have a tendency to hold their breath during this exercise which can increase blood pressure.

Wrist Ups
1) Lying flat on your back bend your knees to right angles keeping your feet flat on the floor.
2) Place your palms on your thighs and sit up until your fingertips reach your knees as you breathe out. Return to the start position and repeat for the desired number of repetitions.
3) Imagine you have an apple under your chin. That's about the distance your chin should stay away from your chest during the movement.
Oblique Crunches
• Abdominal exercises such as these emphasize the internal and external obliques rather than the rectuse abdominus and transverse abdominus.
1) Lie flat on your back, knees bent at right angles and twisted to the left.
2) Place your fingertips to the side of your head just behind your ears.
3) Curl up just enough to lift both your shoulders off the floor a few inches.
4) Hold that position contracting your abs as forcefully as possible as breathe out.
5) Repeat for the desired number of reps before to switching to the other side.

Supermans
• This is not technically an abdominally exercise at it works the lower back.

1) Lie on your front with arms outstretched over your head, palms on the floor.
2) Simultaneously raise your right arm and left leg off the floor about 6 inches keeping them extended.
3) Hold for 5 seconds and repeat with the opposite arm and leg.
4) Repeat for the desired number of repetitions.



Advanced Abdominal Exercises

• Once you can comfortably perform the basic abdominal exercises above try the more advanced exercises. Again start by aiming for 2-3 sets of 10-12 repetitions and progress to 20-25 repetitions per set.

Double Crunches
1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4) Return to start position and repeat.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may
cause injury.

Side Bridge
• Start on your right side and press up with your right arm.
Form a bridge with your arm extended and hold for 10 seconds rather than performing 10 repetitions. Gradually build up to 30 seconds plus and repeat for 2-3 sets.

V-Ups
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position and repeat.


Plank Supermans
• Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
• Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds and repeat for the desired number or repetitions.

Sport Specific Abdominal Exercises
• The muscles of the core region are important in many athletic movements. By acting to stabilize the pelvis and spine they allow more rapid and powerful movements of the limbs. Core stability can also reduce the risk of both acute and chronic injuries. For more information see the core strength training article.
• It’s worth bearing in mind that core stability is not simply a case of strengthening the stomach muscles. While abdominal exercises certainly have their place in sport-specific strength training programs, various types of resistance exercises are important to strengthen other core muscles. Remember also that if performed correctly, compound exercises involving multiple joints will often work the abdominals as they contract isometrically to stabilize the trunk.
• Few if any abdominal exercises are suitable for all sports. A needs analysis of the athlete and movement analysis of their sport will confirm which abdominal exercises are most appropriate.
• The following exercises will help to develop basic strength in the abdominals and prepare the core region for more explosive and demanding exercises later on:

Basic Crunch / Sit Up
• This is abdominal exercise can be used by a wide variety of athletes to build basic strength in the abdominal muscles. Variations include:
• Twisting during the sit up to touch either knee with each eblow
• Holding the end position for several seconds
• V-ups or doubles crunches (see advanced abdominal exercises above)
• Sitting up to catch or head a ball

Medicine Ball Plank
1) On your knees and place hands on a medicine ball.
2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Hold for 10 seconds. This is one set. Gradually build up to 30 seconds plus.
• The following exercises replicate and help to improve the many athletic movements involve twisting and turning:

Seated Russian Twists
1) Sitting down suspend your feet off of the ground.
2) Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground. Keep feet off floor 3) Repeat for the prescribed number of repetitions.

Side Throws
1) Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2) Hold medicine ball with both hands and arms only slightly bent.
3) Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4) Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.
• Explosive power is essential in many sports. These abdominal exercises will help to develop power in the core musculature:

Slams
1) Stand with feet parallel and knees slightly bent.
2) Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3) Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Single Arm Throws
1) Stand with feet slightly wider than hip-width apart.
2) Grasp medicine ball and lower body into a semi-squat position. Explode up extending the entire body and throwing the ball up into the air.
3) The goal is to throw the ball as high as you can and generating most of the power in the legs. Minimize the time between squatting down and exploding up i.e. don’t stay in a crouched position.
4) Catch ball on the bounce and repeat according to prescribed repetitions.