Core Stability and Torque

Thought I'd post a video I just put up on the hitting site.....has application in any athletic movement requiring core stability and torque. First saw this demo'd by Anika Sorenstram when she was trying to compete in some men's golf tourneys. Great stength/conditioning drill. We do it as a timed event for 30 seconds....it will bring a lesser athlete to their knees.

Would be great to see/hear about some other drills related to this.

Great drill, we do those too on the raquetball courts with the HS girls.

BTW you can get a medicne ball sling so you don't have to drill holes and such. Here's a link to one I found really quick, I got ours at the local sports authority store.

JUMPUSA.com: Speed Swing Medicine Ball Sling

-W

Rick Pauly said:

Would be great to see/hear about some other drills related to this.

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My DD started doing pilates and yoga about two months ago (after trying the pitchers pop) and absolutely loves it. We also incorporated a resistance band routine focusing on the glutes, obliques, abs and hip abductors/adductors. She does pilates three days a week, yoga 2 days a week and the resistance band excersizes 3-4 days a week. Let me be the first to tell you that the results are amazing. Not only is she developing core strength, she is gaining confidence, learning about (and how) her muscles/body work and obtaining a positive self image. I think the things she is doing now as it pertains to developing core strength and a positive self image will be beneficial in the future.

Here is some we have used when we have a wall

Just a quick point...these are great advanced exercises, but I don't know that I would recommended as a place to start when beginning a core strengthening program. Those ballistic rotational exercises can cause spinal issues unless the stabilization muscles are developed enough to take the rotational stress off the spinal column.

FrozenRope said:

Just a quick point...these are great advanced exercises, but I don't know that I would recommended as a place to start when beginning a core strengthening program. Those ballistic rotational exercises can cause spinal issues unless the stabilization muscles are developed enough to take the rotational stress off the spinal column.

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Rope, are you referring to Rick's post?

Please correct me if I have been misinformed... but I thought the dangers associated with core routines and stress on the spine have been associated with sitting routines and the position of the hands in correlation to creating too low of a rotation point? In this drill, the hands remain above the lower torso, and she is standing... Although this exercise is brutal... I don't know if it is dangerous... please explain. Meaning... it appears this drill has been created with consideration in reducing the stress on the spinal column...

Not saying I'd throw an 8lb ball at a 10 yo and say "have at it..." and I really hope people would know how to do it, before doing it... but I'm hoping you can point out where the danger is... I do agree with you, too - in that it wouldn't be a good starting point, but I do view it as a good exercise overall...

Sure...don't mind at all. The exercise demonstrated in Rick's post is less of an issue than the one with the ball being bounced and caught off the wall. The problem isn't with the motion....it's the torque of the aggressive change in rotational direction with the added load of the medicine ball. So theoretically, the bounce in the drill Rick posted is probably less of an issue as the bouncing ball takes the load off the spine during the change in rotation. When the stabilizer muscles supporting the lumbar spine are not strong enough to counter the torque of the aggressive change in direction, you're putting the stress not on the muscles but on the spine.

Yeah, I noticed in the the video that lefty posted that all the catching of the ball happened at a lower point in the torso, and could be performed at odd angles in reference to the spine... could definitely see those being a back agitator. The weight of the ball would put too much pressure on the pelvic floor. There could be a bunch of negative recruitment taking place. Rick's drill seems pretty decent... Good explanation, btw.

I guess another way to look at it is the lower down the spine you go, the less it is "designed" to rotate, so when the athlete "catches" the ball in the rotational manner, if the core muscles aren't strong enough to control the degree of rotation of the lumbar, its going to rotate beyond what I've been taught is safe. Maybe I'm being too cautious....just thought it was worth mentioning that its probably not a great place to start in developing core strength. I think I grew up in the generation where ALL core rotational exercises were taboo, especially loaded exercises. I know many of those concerns have been countered as myth..but I am still always cautious.