The Right Way to Train Your Core for a Better Game

There are so many ‘core’ blast workouts out there at the moment that we are spoilt for choice. But are they really all they are cracked up to be. 

We know that having a strong core is important for our game. It creates a strong base for us to hold static positions and can help us to reach balls, passes and interceptions in awkward positions and hold our footwork too. But it might surprise you to know that building a strong core isn’t just about completing the latest AB workout, in fact it is so much simpler than that. 

All of the basic compound movements that you incorporate into your strength sessions are also core exercises. Think Squats, Deadlifts, Overhead presses and even KB swings . In fact, in order to complete them properly and to build strength, you should be bracing your core throughout the movement and using it to stabilise your body throughout each lift. 

So what does it mean to brace your core?

This is something I am sure my Club Net members are tired of hearing, but we are going to remind ourselves of it one more time. Firstly, think about how you would stop a big gust of wind from pushing you over. Got it? This is essentially bracing your core. In addition to this you want to try to imagine squeezing your belly button to your spine. If you are completing mat based core exercises on your back, you also want to make sure that you have a posterior pelvic tilt so that your lower back is in contact with the floor at all times. If it lifts, think about adapting or regressing your movement to accommodate the movement. 

The Key to training is Activating the whole of your core!

Your core muscles are much more than the ‘six pack’ we all imagine. In fact this is the final part of four layers of muscle. To improve your performance on court, you want to focus on strengthening the transverse abdominis first. This is the inner most part of your core. This muscle wraps around your spine providing protection and stability for all movements. 

Think about incorporating these exercises into your weekly programming:

• Dead Bug
• Forearm plank
• Hollow Hold
• Deadlifts
• Squats
• Plank to Side planks

If you feel like you would like help with your programming get in touch. As well as offering our online programme, we also provide personal programming working on strength, agility, ball work and conditioning to help improve you as an athlete and of course, excel your performance on court.