In this section we will concentrate on the core.The core consists of...
your core consists of the rectus abdominus, internal and external obliques, and erector spinaes, all the muscles in your mid-section that allow you to transfer movement and power from the upper body to lower body and vice versa.The core is the center of our physical system and affects every aspect of our lives.Core traingin promotes not onlyaids in the development of explosive power but also aids in posture strengthening which leads to ease in everyday movement as well as better spinal position for breathing.Core training is for everyone.

KEY POINTS FOR ATHLETES

* The core musculature includes the muscles of the trunk and pelvis that are responsible for maintaining the stability of the spine and pelvis and are critical for the transfer of energy from large to small body parts during many sport activities.

* Theoretically, core strength training will lead to greater maximal power yet more efficient use of the muscles of the shoulders, arms, and legs, better body balance, and a lower risk of injury.

* Although the core muscles can be strengthened with traditional weight-training exercises, conditioning exercises should eventually mimic the dynamic movements of sport.

* Keys to successful core strengthening programs include selecting sport-specific exercises that overload both anterior and posterior muscles of the trunk and pelvis and emphasize repeated explosive movement.

In the following exercises we will use dumbells,resistance bands and the swiss ball (also known as the fitball).

EQUIPMENT

Start with lighter weight dumbells and work to more challenging weights.Resistance bands come in a variety of tencel strengths creating varied resistence levels start with the least resistence and work you way up to the higher resistence bands.First you must choose an appropriate ball and the correct size ball.Do not skimp.A good swiss ball is not that expensive.

SWISS BALL / FITBALL size chart:

55 cm - 4'11"- 5'4"
65 cm - 5'5"- 5'11"
75 cm - 6'0" - 6'7"

To test the size of your swiss ball... sit on the ball and make sure your knees are bent at about 90 degrees.

Below are animated links to the exercises and links to printable web pages