Tomorrow is the first day for teachers to report to school. I was asked by my department head to give a quick presentation on core training for students. There will be elementary teachers as well as the High School physical education teachers present. Here is what I came up with. I plan on handing this out and doing active demonstrations.
Core Training for physical education classes.
Perhaps you have heard of Core training but are not completely sure what it means. Maybe you heard it in a magazine or you heard it in a gym. Maybe some of your students use the term very loosely.
Before we learn what is “the core” let’s learn what it is not. Core is not a newer term for abs. While your students may use core and abs interchangeably they are not the same thing. The core is made up of a group of muscles that all work together to stabilize your body during movement. They allow for a seamless transition between your upper to lower body. The Core muscles are generally located in the middle of your body and mostly acting on your spine to help brace your body in an upright position. (Think good posture).
These muscles consist of:
Scapula movers ( group of muscles) to a lesser extent.
Hamstrings to a lesser extent
Traditional ab exercises involve the movement and contraction of the abdominal muscles by flexing and extending the lumbar spine to create tension. Think of a good old-fashioned sit up or crunch. While this might develop your “six pack abs” It leaves out most of those other muscles we just mentioned. Also, the lumbar spine is not meant to have a great deal of flexion and extension. This promotes a kyphotic spine position. Unless you want to look like Quasimodo then this is a bad thing.
A good portion of a core training program involves not mobility but stability. The ability of the core muscles to stabilize when gravity, our own movement, or external forces attempt to create imbalances. Think about a defensive lineman in football being blocked. While he is pushing and grabbing with his hands and arms it is really his hips, glutes, and abs which need to brace to prevent being pushed backwards. There is no abdominal contraction but instead a bracing of the transverse abdominal that initiates the athletic movement. In core training resisting force is equally as important as creating it.
How does core training help the non athlete or average person? Well all of those core muscles create a tight brace for you lower back. Think of an old-time corset. A strong core helps with posture which can prevent lower back pain and injuries. It can also help you with balance and coordination. This can come in handy whether you are swinging a golf club or you are doing chores around the house.
Core work for older kids: 7th – 12th grade
Some examples of exercises that work the core without any equipment:
Hands and toes
Forearms and toes
Incline or Decline
1 arm or leg on knees or toes
Single leg w/ isometric hold
Equipment that could be used for station work:
For younger kids: 2nd to 8th grade
Some tips to tell if a child has poor core strength:
1. poor posture in class
2. shifts in seat excessively
3. would rather lie down to watch TV then sit up
4. leans on hands a lot. (head or arms)
5. falls often. (balance issues)
Have kids walk on a line or tape. Heel to toe.. You can increase the difficulty by having them balance a bean bag on their head. You can also make the line curve rather then be straight. For added difficulty you can add more obstacles with instructions while still balancing a bean bag on their head. (Bend over and touch a cone) at certain points on the rope.
Crab walk races:
Chair Leg lifts:
Have students lift both legs and eventually legs and arms and perform a static hold. For added difficulty straighten arms and legs. Concentrate on staying “tall”
Single Leg balance:
Partner planks: 2 person or 4 person
Partner push ups: 2 person or 4 person
Try to engage kids to compete and make games / races wherever possible.
The dead-lift is the ultimate exercise for total body development. For years I avoided the dead-lift like it was the plague. I would do legs maybe once a week if I was in the mood. When I did lift my legs it was usually leg extensions, curls, calf raises, and if I was feeling crazy I would occasionally do squats. I think most people who lift weights on a regular basis probably feel the same way. In fact, a lot of my clients when asked to perform dead-lifts would rather go for a nice easy 8 mile run. The complete newbies who have never seen a dead-lift before think to themselves, “will this hurt my back.”
I recently began coming back to the dead-lift because I had a change in my mindset. I had always thought of the dead-lift as a knee dominant exercise that targeted the quads. As soon as I mentally made the switch and figured out that it was a hip dominant exercise that focused on the glutes I was hooked. The basis of all athletic movement is the glutes. Your glutes have to fire to push off while sprinting or to drive a golf ball 250 yards. The gutes are part of the “core” that everyone talks about. The core is not just your abs but your entire midsection, front and backside. All of the muscles that act on the spine to provide a basis for movement. When I was dead-lifting years ago I wasn’t doing them incorrectly. I just didn’t quite know how to complete the exercise. On the top of a well executed dead-lift you should squeeze your gutes. This is one of the keys that helps protect the lower back.
Another thing I have been doing recently is wearing my vibram five finger shoes on my leg days. The barefoot feel really gives the dead-lift an added dimension. Instead of your sneakers you can really feel your feet pushing into the ground evenly and forcefully. This recruits more muscle fibers and allows you to strengthen all of the muscles along your entire backside. The dead-lift doesn’t just work your glutes. It incorporates your fascia throughout your lower back which helps your entire back side feel like one unit. When you are in the top position you even use your scapula to pull down and engage the rotator cuff muscles and the lats.
Pound for pound there is no exercise that incorporates as many muscle fibers as the dead-lift. The more muscle fibers that are recruited to work the more energy your body will need. The dead-lift is great for people who want to add muscle and lose body fat. All athletes need to incorporate the dead-lift into their routine. However, it is not just an exercise for athletes. Any person who is interested in physical fitness and their appearance could greatly benefit from dead-lifting more frequently.