CORE STRENGTH AND THE CORE STRENGTH AND THE SPRINTSSPRINTS

Natasha Kaiser-BrownNatasha Kaiser-BrownDrake UniversityDrake University

Sprint MechanicsSprint Mechanics

Lower BodyLower Body

Knee DriveKnee Drive

TouchdownTouchdown

Leg RecoveryLeg Recovery

Upper BodyUpper Body

Torso (slight forward Torso (slight forward lean)lean)

Shoulders (low and Shoulders (low and relaxed)relaxed)

Arms: Closed Angle (in Arms: Closed Angle (in front of shoulder)front of shoulder)

Open Angle (at hip)Open Angle (at hip)

Sprint MechanicsSprint MechanicsCues Cues

““Knee Up-Toe Up”Knee Up-Toe Up”

““Stay Tall”Stay Tall”

““Relax your Shoulders”Relax your Shoulders”

““Don’t Run Side to Side”Don’t Run Side to Side”

““Use your Arms”Use your Arms”

Weaker athletes are not capable of getting into orWeaker athletes are not capable of getting into or

maintaining these positions due to underdeveloped core.maintaining these positions due to underdeveloped core.

Sprint MechanicsSprint Mechanics

““All movements of limbs hinge on the strength of All movements of limbs hinge on the strength of the torso. Abdominal muscles, traps, pecs, back”.the torso. Abdominal muscles, traps, pecs, back”.

Quad Muscles/Hip Flexors- attach to the front of Quad Muscles/Hip Flexors- attach to the front of the torsothe torso

Hamstrings/Glutes-attach to back sideHamstrings/Glutes-attach to back side

How to Identify Core ProblemsHow to Identify Core ProblemsWatch from the side and directly in frontWatch from the side and directly in front

Carrying extra weightCarrying extra weight

Does the athlete run side to side?Does the athlete run side to side?

Do they have excessive forward lean (center of Do they have excessive forward lean (center of gravity is pushed)gravity is pushed)

Do they lean too far back (center of gravity is Do they lean too far back (center of gravity is pulled)pulled)

Do they over rotate (face and torso can be seen Do they over rotate (face and torso can be seen from the sidelines)from the sidelines)

Examples of Training CoreExamples of Training CoreCrunchesCrunches

Reverse CrunchesReverse Crunches

Dynamic Flexibility Lead leg pick-ups, Eagles front and Dynamic Flexibility Lead leg pick-ups, Eagles front and back, Inverted anythingback, Inverted anything

Walking over Hurdle Drills-Balance, flexibility, ISOLATE the Walking over Hurdle Drills-Balance, flexibility, ISOLATE the corecore

Pilates during their off season 2x week (dvd’s, classes, Pilates during their off season 2x week (dvd’s, classes, written exercises)written exercises)

Leg lowers, Superman’s, V-Sits with rotation, bicycles, Leg lowers, Superman’s, V-Sits with rotation, bicycles, planks, planks,

How to Incorporate Core Work How to Incorporate Core Work into the Workoutinto the Workout

Continuous Warm-up:Continuous Warm-up:

Proprioceptor WorkProprioceptor Work (barefoot, knee up, arm (barefoot, knee up, arm crossed, eyes closed for 30 sec hold)crossed, eyes closed for 30 sec hold)

JoggingJogging50-100 Crunches (variety)50-100 Crunches (variety)Dyn. Flex.Dyn. Flex.Sprint DrillsSprint DrillsStridersStridersSprintsSprints

Workouts: (Early Season)Workouts: (Early Season)Hurdle Drill Circuit (4x drill, run, abs) Hurdle Drill Circuit (4x drill, run, abs)

Walking or Running Stadiums Walking or Running Stadiums

Running Hills (form, power, speed, endurance) Running Hills (form, power, speed, endurance)

10x Pit Jumps10x Pit Jumps

Plyo’s (box jumps-keep an eye on upper body as Plyo’s (box jumps-keep an eye on upper body as arms swing through)arms swing through)

Strength TrainingStrength TrainingSquats (low weight-high reps)Squats (low weight-high reps)

Single leg squats (low weight low reps)Single leg squats (low weight low reps)

Hang Cleans (total body lift)Hang Cleans (total body lift)

Box step-upsBox step-ups

End weights with ab circuitEnd weights with ab circuitPhysio Ball work (abs, feet on ball-hip raises, feet on the ball Physio Ball work (abs, feet on ball-hip raises, feet on the ball push-ups or planks, 5lb plate, held with both hands above push-ups or planks, 5lb plate, held with both hands above head, rotate)head, rotate)