Core Training for Anti-Rotation, Part 1


I train a lot of athletes. I also get to see a lot of other people train athletes.

One aspect of training that is clearly over-marketed and not well understood is core training.

I think the most critical aspect of core training is anti-rotation training.

If an athlete, or anyone for that matter, can’t control rotational forces, it’s nearly certain there is an injury in their future. Probably a severe one.

Without controlling rotational forces, we can expect back injuries, specifically disc injuries.

ACL tears are virtually always the result of uncontrolled rotational (transverse plane) and frontal plane (side to side) forces.

Coaches who ignore anti-rotation training do so at the risk of their athletes health and performance.

In this video, we’re using variations on familiar activities (plank and push-up position hold) to improve anti-rotational core strength.

Additionally, the use of the 3 lb soft medicine ball on the low back creates not only a tactile cue but a secondary training stimulus.

When the ball shifts, the athlete will make very small, very fast adjustments. This not only improves the strength of the muscles in question, but improves her brain’s ability to create new neural patterns, known as motor plans.

Small changes to familiar activities can make a huge difference.

If you have questions about the video, please ask!

Keep the faith and keep after it!

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