Core training

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Core training ([kɔː (r)], English for "core" or "middle") is a form of training to improve body stability and coordination through targeted training of the muscles in the central part of the human body between the diaphragm and hips. Core training contributes to increased performance and injury prevention.

Classification and basics

As part of functional training, complex exercises are performed in core training in order to stress entire muscle chains. It is in contrast to functional gymnastics and classic strength training , which train individual muscles in isolation. In these forms of exercise, the sports equipment usually takes on the stabilizing function. The weight is, for example, guided on fixed tracks.

As part of core training, the muscles that act as the connection between the upper and lower body are primarily used .

Abdominal muscles:

Back muscles:

Parts of the stretching chain:

  • Glutes
  • hamstring muscles
  • Hip rotators

In contrast to simple stretching and bending exercises, such as sit-ups , functional movement sequences are positioned at a central point in the course of the unit in core training. These sometimes very complex movements can be found in medicine ball and cable pull training. In addition to your own body weight, free weights or balls and unstable surfaces are used.

aims

With core training, competitive athletes mostly pursue the goal of a sport-specific increase in performance through optimal strength development and transmission through the core of the body.

In addition, the form of training also has holistic (side) effects on the body, which is why individual elements of core training are increasingly being used in popular sports . Optimal posture and improved movement sequences preventively reduce the risk of injury and build positive body awareness.

equipment

Kettlebell truebalance romeike

In core training there are devices that have been adopted from other forms of training and sports; however, some materials were specially designed. Here is a brief overview of common accessories:

  • Sandbag (sandbag)
  • rope

Application and exercises

pushup

Well-known examples of core training include yoga and Pilates . In both forms of exercise, more strength comes from the trunk than from the extremities . In addition, some trainers and professional athletes are now using core training, for example in the form of circuit training .

The German Football Association has integrated core training as an integral part of the fitness program of the German national football team to this day . It was introduced by the then German national coach Jürgen Klinsmann when he engaged Mark Verstegen in preparation for the soccer world championship . But other competitive athletes such as Mia Hamm (two-time Olympic champion, soccer ), Nomar Garciaparra ( baseball ), Martina Hingis and Mary Pierce (both tennis ) use core training as a supportive training method.

A large number of exercises that are assigned to core training are already used in fitness training . An excerpt of typical core training exercises:

  • Squat (squats)
  • Pushup (push-ups)
  • Lunges
  • Front and side support (planks)

literature

  • Gray Cook: The perfect athlete - top performance through functional training. 1st edition. riva Verlag, 2001, ISBN 978-3-86883-021-7 , page 105.
  • Bernd Gimbel: Body management - manual for trainers and experts in workplace health promotion. Springer Verlag, Berlin / Heidelberg 2014, ISBN 978-3-662-43642-4 , page 123ff.
  • Michael Boyle: Functional Training - The successful program for top athletes. 1st edition. riva Verlag, 2001, ISBN 978-3-86883-021-7 , page 101ff.
  • Mark Verstegen, Pete Williams: Core Performance - The revolutionary workout program for body and mind. 7th, unchanged edition. riva Verlag, 2009, ISBN 978-3-936994-31-5 , page 17ff.

Web links

  • Christoph Delp: Functional Training. In: Functional Training Magazin. Excerpt from the book Medicine Ball Training (accessed on November 7, 2015, 12:00 p.m.)

Individual evidence

  1. ↑ a b Gray Cook: The perfect athlete - top performance through functional training. 2001
  2. ^ A b Stuart McGill (National Strength and Conditioning Association): Core Training: Evidence Translating to Better Performance and Injury Prevention. 2010
  3. ↑ a b c Bernd Gimbel: Body management - manual for trainers and experts in workplace health promotion. 2014
  4. ^ A b Michael Boyle: Functional Training - The successful program for top athletes. 2001
  5. ↑ Christoph Delp: Functional Training Magazine. 2015
  6. ↑ a b Mark Verstegen, Pete Williams: Core Performance - The revolutionary workout program for body and mind. 2009
  7. ^ Frank Siering (Die Welt): The DFB trusts a grinder from Arizona. 2015
  8. ↑ Christof Kneer, Santo André (Süddeutsche Zeitung): What has remained of Klinsmann. 2014