The Importance of Core Strength in All Sports

Core strength, core exercises and core stability have all been buzzwords for the past couple years. Whether it has been during practice, in the weight room or in the athletic training room most of you have probably heard the word “core” in some way shape or form. This may lead you to think, “What is my core?” it may also lead you to think, “How do I work my core?” or, “How does core strength pertain to my sport?”

Most people think of your abdominals or stomach region when thinking about their core. But, your abs are only a small part of your core. Your core muscles are thought of as the muscles that surround your center of gravity. This means your abdominals (the muscles that help you to bend forward), your back extensors (the muscles that help you to bend backwards), lateral flexors (the muscle that help you to bend to the side), rotators (the muscle that help you twist at the waist), hip flexors, hamstrings, groin, and hip abductors (muscles that help you to lift your leg away from the body) make up your core. Your core muscles work to stabilize the spine and hips to enable you to use optimal energy at your arms and legs. If you have strong arms and legs but have a weak core your body will not reach its full potential in strength, power, and endurance. Strength, power and endurance are important in every sport. For example, if you are a baseball pitcher, you do not only need your shoulder, arm, elbow and wrist to throw accurate and effective pitches. Most pitchers realize your pitch starts with your wind up and ends with your release and incorporates your legs as well as your arms. But did you realize your core works the entire time to help you balance from the wind up to the follow through. It also helps to stabilize your spine and aid in the slingshot effect so your pitch is as accurate as possible. Core strength increases the force you can output from your arms and legs.

No athlete wants to be held from participating in their sport. With a strong core the likelihood that an athlete will stay healthy is higher. Low back pain is prominent in sports such as football, golf, gymnastics, running, soccer, tennis and volleyball. Most low back pain can be prevented by increasing your core stability and endurance. The reason for this is with a strong core, your spine is not placed at risk by instability. When you think about an athlete that has an unstable shoulder, maybe they have dislocated it once or twice. They do exercises to increase their shoulder stability and they are more effective in their sport. Improving their shoulder not only helps them to be able to move their shoulder but it helps with elbow strength, and wrist strength. The same goes with the spine. If the muscles that stabilize the spine are weak, the spine becomes unstable and at risk for injuries such as a stress fracture, or bulging disc. By strengthening your back and abdominals you are working to stabilize your spine. Just like the shoulder does with the elbow and wrist, having a strong core helps to improve the strength, power and endurance of your shoulders, knees, ankles, feet, etc.

Now that you understand why a strong core is important to your sport, you may wonder how to strengthen your core. The best way is to be aware of your posture. Not only when you are sitting in class but when you are fielding balls on the softball or baseball field, or batting at home plate. It is also important when you are in the blocks and sprinting for the finish line. Every time you run, jump, swing, catch or throw, being aware of your technique and posture will help to strengthen your core.

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