FEATURE ARTICLE: What is Core Stability?
Tue, 13 Feb 2007 12:42
Core stability allows you to push harder, make the hits, and move beyond the opposition.
Jonathan Kaplan, one of the world's top referees, has been appointed to referee the 2005 Currie Cup final. It will be his second.
Core stability is the buzz word in rugby fitness. Why? Because the 'core' is the origin of movement and the foundation for safe and dynamic rugby. It provides central body control, and is the ability of your trunk to support the effort and forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and most effective positions.
Core stability is the foundation for explosive movements and control (agility, balance and co-ordination), qualities vital in rugby. (ref: The Core Workout – A definitive guide to swiss ball training).
In rugby terms, you become more stable in contact, better able to withstand tackles, and solid in your ability to offload the ball in contact. In a nutshell, your body can function more effectively with less risk.
The Core Muscles…
The key stabilising muscles for the lower body are the transversus abdominus (deep abdominal muscle), multifidus (small back muscles) and gluteals (buttocks) while your upper body stability incorporates your shoulder girdle and acts as an anchor for your arm movements through rotator cuff muscles.
Similar to the lower body stabilising muscles, the cuff can be trained to provide a solid base for arm movement.
Training for core stability…
An unrivalled tool for recruiting and developing your core muscles is the Swiss Ball, (also known as an exercise ball, gym ball, or Fitball) a unique fitness aid that 'wakes up' the core stabilisers through exercises that closely mimic the forces the body has to experience playing rugby.
Following a period of progressive Core Stability training, you will automatically activate the correct muscles - this is the essence of core stability training for total rugby fitness.
Next feature article coming soon – Fitness Testing
For more information on core stability for rugby visit www.fitness4rugby.com