The first Greek site in football training

Leonidas Papadakis | Maximising Sports Performance

1.The effect of core training.

Maximising Sports Performance »

The training effect of '' core muscles '' to improve athletic performance.
Experts agree that the ''core'' muscles play an important role not only in the sports movement and activities of daily living.
It is highly recognized by strength and conditioning coaches in general that a well-developed musculature of the ''core'' is vital to enhance athletic performance.
But what is the '' core '' ?
It called at times ''power band'' or even '' the house of power''.
It consists of the muscles that surround the center of gravity of the human body and includes the abdominals (rectus abdominus, transverse abdominus, internal andexternal obliques), hip (psoas, rectus femoris, sartorius, tensor facia latae, pectinius, gluteus maximus, medius and minimus; semitendinosus; semimembranosus; biceps femorus; adductor brevis, longus, and magnus; gemellus superior and inferior; obturator internus and externus; quadratus
femoris; piriformis) and back (erector spinae; quadratus lumborum; paraspinals; trapezius; psoas major; multifidus; iliocostalis lumborum and thoracis; rotatores; latissimus dorsi and serratus anterior).

These muscles are responsible for the support of postures, creating movements, actions coordination of muscle tissue, allowing the stability of the body to absorb forces, power generation, and transmission power.

1.The effect of core training.

Maximising Sports Performance »

A strong and stable '' core '' provides a strong link to transfer forces from the ground through the lower body and turns through the upper body and limbs. This transfer forces necessary for the athlete's ability to run, to change direction, to jump, throwing, swing or hit. This means that regardless of the movement activity the center of the body is responsible for the process and the result. Whether to swing a golf club, throwing a ball, diving in a swimming pool; even the transport of furniture, the core muscles act eccentric, concentric and isometric yet to successfully execute the movements.

1.The effect of core training.

Maximising Sports Performance »

The benefits of a ''strong core muscle system'' are:

-Increased development power-
The strength is the dominant component of many sports, where the power and speed combination plays an important role in the performance of an athlete. A strong and stable core allows the force to be generated and transferred through the kinetic chain.

-Improving stability-
Most major muscles of the upper and lower body are in contact with the pelvis and the spine wherein the reinforcement helps create a stable platform that allows more powerful and effective limb movements.

-Better balance-
A strong ''core''helps the spine and pelvis to maintain stability and their balance when the muscles of the shoulders, arms and legs is active.

-Reduce risk of injury-
Experts believe that the weak '' core '' can lead to overloading of extremities, body points that can cause damage to some cases. Increasing the athlete's ability to produce the absorbing forces while stability and balance leads to reduce the risk of injuries.

Also the role of the '' core muscles '' is to stabilize the protection of the spine from damaging effects forces. Injuries of the spine can occur when the athlete has insufficient bearing capacity to stabilize the spine using wrong the muscles.
Contraction of the abdominal muscles and muscles of the ''core'' without causing movement of the abdominal wall involve torso muscles and increase the stability and balance.

1.The effect of core training.

Maximising Sports Performance »

To conclude the training of the muscles of the ''core'' cannot be overlooked because of the benefits the athlete has of this and should be incorporated these exercises in the training program. But they should not replace other strength training programs, particularly those which focus on increasing the rate of force development.


1. Brumitt J. (2004). Th e missing component of core training: Endurance.NSCA’s Performance Training Journal,3(6):16 – 18.

2. McGill SM. (2002). Low back disorders:Evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics.

3. Luoto S, Heliovaara M, Hurri H Alaranta M (1995). Static back endurance and the risk of low back pain. Clinical Biomechanics, 10:323 – 324

4. Anderson, KG, and DG Behm.(2004). Maintenance of EMG activity and loss of force output with instability.Journal of Strength and Conditioning. Research, 18(3):637 – 640.

5. Behm, DG, (1995). Neuromuscular implications and applications of resistance training. Journal of Strength and Conditioning Research, 9:264 – 274.

6. Behm, DG, AM Leonard, WB Young, W Andrew C Bosney, and SN Mackinnon. (2005). Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 19(1):193 – 201.

7. Cosio-Lima, LM, KL Reynolds, C Winter, V Paolone, and MT Jones. (2003). Eff ects of physioball and conventional fl oor exercises on early phase adaptations in back and abdominal core stability and balance. Journal of Strength and Conditioning Research, 17(4):721 – 725.

8. Rutherford, OM, and DA Jones. (1986). The role of learning and coordination in strength training. European Journal of Applied Physiology, 55:100 – 105.

9. Bosco C, Komi PV. (1979). Potentiation of the mechanical behaviour of the human skeletal muscle through pre-stretching. Acta Physiologica Scandinavica, 106(4): 467 – 572.

10. Cavagna GA. (1977). Storage and utilization of elastic energy in skeletal muscle. Exercise and Sports Sciences Review, 5: 89 – 129.