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Exercise of the Month: Plank

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

April – Plank

            Core stability is a key component to high level athletics and is required to maximize speed, power, jumping ability, and strength.  I often refer to the kinetic chain when discussing the importance of core training.  Think of the body as a metal link chain.  If force is applied to the chain and there is one link weaker than the rest of the chain then the overall strength of said chain is limited to the ability of the weakest link.  Practical application of this would be an example of a person training with a Leg Press machine who can lift much more force than they can Back Squat.  This is because they are limited by the strength of their core.  Even the most well trained athletes will still have this limitation, but it can be drastically reduced.  The overall functionality of a Back Squat is much better than a Leg Press because of this kinetic chain concept since it is a superior parallel to actual sport situations. 

One of the exercises we use to improve core stability is called a Plank.  To properly perform a Plank you will start by lying on the ground face down with your forearms flat to the ground in a rested position (hips and knees on the ground).  Then you will lift your hips and knees to straighten out your body from your heels to your head.  You will need to focus on stability in the ankles, knees, hips, core and neck.  While holding this position, try to keep your belly-button tight and engaged while also maintaining a smooth rhythm to your breathing.  Finally, keep your shoulders and hips parallel to the floor (no rotating).  There are several ways to increase difficulty: try holding for longer time, lifting one arm, one leg, or opposite arm/leg at a time, or place your forearms or feet on an unstable surface like a Stability Ball. 

Exercise of the Month: Squat

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

#1

 February – Squat

            Leg strength and power is a foundational building block for most athletes.  This is needed for movements like sprinting, jumping, cutting, backpedaling, and shuffling.  A Barbell Back Squat, or Squat (as it is most commonly referred to), is a wonderful exercise to develop strength and power through the legs and hips.  A Squat also mimics the same neuromuscular pattern as the previously listed movements.  

#2

            Performing a Squat correctly can be quite challenging depending on the participant’s prior injuries, flexibility, general strength, and motor control.  First, spread your feet shoulder width apart and slightly turned outward.  Then bend your knees forward, letting the hips move backward slightly and then down.  Lower your hips until the crease of your hip is below the top of the knee cap, as in pictures #1 and #2.  This depth will help alleviate the shear force on the knee by engaging your Adductors (groin) to assist in lifting the load.  Maintain even weight distribution between right and left leg, and heel and toe of the foot.  On the lowering phase, inhale deeply and hold, exhaling as you push through your feet and lift the load to a tall, fully straight position with your hips pressed forward.   

#3

Make sure you do not push your hips back too far as in picture #3.  This changes the Squat into a Good Morning, (using different muscles) and can put a tremendous load on back.  Before attempting a load heavier than your body weight, consult a physician and fitness professional. 

Exercise of the Month: Reverse Hyper-extension

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

January – Reverse Hyper-extension

            Many people have problems using their full leverage potential while running.  This is typically due to a lack of complete extension at their hips.  Reverse Hyper-extensions are a good exercise to perform to help correct this deficiency.  It forces the body to activate the Gluteus Maximus, Hamstrings, and Erector Spinae, muscles that extend the hip joint. 

            To perform a Reverse Hyper-extension, you will need an elevated surface, like a stability-ball, padded machine or couch, to lean over in a stable position.  Use your arms to maintain firm, secure positioning of your torso while letting your legs freely hang, as in picture #1.  Then tighten your thigh muscles (quadriceps or quads), and lift both of your legs to the ceiling from your hips, as in picture #2.  To increase difficulty you can add resistance such as bands, ankle weights or heavy shoes/boots.  Try starting with 2 sets of 15 reps, pausing in the top position for a full second.  

Exercise of the Month: Hip Bridge

 Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

December – Hip Bridge

            Maintaining muscular balance is one of the main aspects in helping to reduce the risk of injuries through resistance training.  A common weak area is the posterior chain, which is the linking of muscles on the back side of a person’s body.  Examples include: calves, hamstrings, gluteus, erector spinae, and rhomboids.  The Hip Bridge is a good exercise to help strengthen one’s hamstrings and gluteus. 

            To perform a Hip Bridge, you will start by lying on the ground with your knees straight and heels resting on a solid and elevated surface (like a step or box about 6”-12” high) as in picture #1.  Next, you will tighten your hamstrings and gluteus to lift your hips as high as you can, pausing at the top.  Finally, return your hips back to the ground and repeat this movement 15-20 times for 2 sets.  To add difficulty, you can use an unstable surface (like a stability ball) to place your heels on.  This will challenge your balance/stabilizing muscles.