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The Importance of CORE Training

The most important link in the kinetic chain is the CORE. This is where all movement begins. A well developed CORE allows for improved force, output and neuromuscular efficiency while decreasing the incidence of overuse injuries.


Most active individuals have developed the functional strength and power in their prime movers that will allow them to become successful in a particular activity, but they have not adequately developed the functional stabilization strength or neuromuscular control of the lumbo-pelvic-hip complex to allow structural or functional efficiency. Lack of stabilization, strength and neuromuscular control leads to decreased performance and overuse injuries.


An integrated CORE stabilization program is designed to optimally recruit the muscles that stabilize the lumbo-pelvic-hip complex and develop optimal neuromuscular efficiency.  Designing an integrated CORE stabilization training program requires following a systemic approach. The exercises must be safe, challenging, stress multiple planes of movement incorporate a multi-sensory environment, utilize the entire muscle action spectrum and follow an integrated functional continuum. Proper exercise progression is important when designing an integrated CORE stabilization training-program. The integrated continuum utilizes the following concepts for progression:


Ø      Slow to fast

Ø      Simple to complex

Ø      Known to unknown

Ø      Static to dynamic

Ø      Correct execution to increased intensity


Increasing the intensity of a CORE stabilization-training program can be accomplished by increasing the proprioceptive demand or by increasing the external load. Various forms of external loading include; medicine balls, dumbbells, barbells, weight vests etc. The proprioceptive demand of the exercise can be increased by utilizing unstable surfaces.


The health and fitness professional must understand the concepts of functional anatomy, functional biomechanics, functional assessment and a scientific approach to CORE stabilization training.