Sports specificity means the integration of functional movements in a program that also challenges a players' balance, improves posture, and teaches proper core activation. Using body weight in conjunction with Swiss balls or elastic tubing can effectively mimic and challenge movement patterns used in sport. Exercises using these types of equipment can be modified in difficulty depending on the fitness level of the athlete. On-going adaptation and upgrading of a conditioning program is necessary so the athlete is significantly challenged, and can continue to achieve performance enhancements. The following exercises will effectively help target the hips and core. These movement patterns mimic many sports related movements and can help increase performance, while helping to prevent injury. As sport often involves cutting, decelerating, and explosive movements, it is imperative that your body's support structure has been properly prepared to handle the loads and strains necessary. Try these exercises and take a step towards one of the most important aspects in sport development.
DANA SQUAT
Perform a single leg squat with one leg
Keep the inside leg up and push that knee into the ball
Keep weight through the opposite heel
Keep hips and shoulders square
Targets glute med's
DEAD LIFT AND TWIST
Stand on one leg holding a medicine ball
Keep shoulder blades down and together
Pull core in and up
Keep working leg slightly bent
Keep back neutral
Lean forwards towards the floor and rotate the shoulders and hips to the open side
Targets the hamstrings, glutes, and core stabilizers
SINGLE LEG HAMSTRING CURL AND TWIST
Lye on the ground with one foot on the ball and the opposite foot up in the air
Pull the ball in towards the body
Push the hips up so the shoulders, hips, and knees are in a straight line
Twist across the body while keeping the hips up
Targets the hamstrings, glutes, low back, thoracic and core stabilizers
1 LEG BOSU SQUAT
Stand on a Bosu with the dome side down
Perform a single leg squat
Keep the non-working leg up at 90 degrees
Keep hips and shoulders square
Pull core in and up
Work within a perfect range, where there is no collapsing of the knee
Targets the quads, glutes, and core stabilizers
1 LEG CABLE ABDUCTION AND EXTERNAL ROTATION
Attach a cable or tubing to an ankle
Keep support leg bent
Pull the leg away from the body and turn the foot away on extension
Pull core in and up
Targets the hip stabilizers both on the working and support leg simultaneously
GLUTE MED. WALK
Attach tubing around the ankles
Keep hips and shoulders square
Take a medium sized step laterally with the front leg
Resist and slowly let the back leg return to the starting position
Targets the hips stabilizers
SWISS BALL BACK EXTENSION
Keep feet up against a wall with hips on top of an anti-burst ball
Keep a slight bend in the knees
Pull the trunk up vertebrae by vertebrae up to a parallel position
Pause at the top for a 2 count
Targets spinal erectors
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