Power Training for the Core

25 Feb Power Training for the Core

The development of speed is an imperative component for most all athletes. Generating Clubhead Speed, Bat Swing, Improving Your Tennis Serve, and Throwing Velocity are all athletic actions with rotary components.

These Rotary Athletic Actions involve generating speed in a transverse plane. We recognize improving speed development from a physical perspective is contingent upon improving the power outputs of the neuromuscular system.

Increasing the power outputs of the body will invariably provide the athlete(recreational to professional) the opportunity to Generate More Speed within the athletic actions associated with their chosen sport.

How does the strength and conditioning coach accomplish this goal?

The goal of improving the power outputs of the kinetic chain is achieved via the implementation of exercises which improve the ability to generate force in the shortest amount of time possible.

These Specialized Exercises will:

  • ENHANCE the FORCE OUTPUTS of the MUSCULAR SYSTEM
  • IMPROVE the EFFICIENCY within the NEURAL SYSTEM
  • CREATE ENHANCED SYNCHRONIZATION between the MUSCULAR & NEURAL SYSTEMS
  • DESENSITIZE the GOLGI TENDON
  • INCREASE MOTOR UNIT RECRUITMENT

 

The exercises utilized to achieve these adaptations within the kinetic chain are typically:

  • OLYMPIC LIFTS
  • OLYMPIC HYBRIDS
  • PLYOMETRICS

 

All of which will enhance the power outputs of the kinetic chain.

Where does the core come into play for power development?

The anatomical core (i.e. TORSO of the BODY) translates GROUND REACTION FORCES or POWER from the Lower Body to Upper Body

-and-

ASSIST in the GENERATION of POWER (i.e,. Speed) in ROTARY MOVEMENTS

The Rotary Athlete will NOT ONLY WANT TO ENHANCE TOTAL BODY POWER but ALSO POWER PRODUCTION in ROTARY MOVEMENTS

How can the Athlete Achieve Power Development in Rotary Movement Patterns?

Via the implementation of rotary orientated power exercises in the transverse plane. These Exercise will typically be transverse plane orientated and utilize a medicine ball.

The exercise will typically require a throwing action with the medicine ball where speed production is the goal.

Remember improving the power outputs of the kinetic chain require specialized exercises. The Rotary athlete will not only want to improve total body power but also rotary speed production in the transverse plane.

About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute