Abdominal training progressions

I am a big fan of integrated abdominal training. I believe most of the "core training" should be done in a standing position with a combination of vertical and horizontal forms of resistance.  

However, sometimes you might have to start with exercises that will help the abdominal muscles to fire properly before moving into more integrated movement patterns. Here is an example of a core control exercise from Bill Hartmann's blog. I especially like the idea of the arms overhead pushing against the wall. This will reflexively activate the abdominal wall and teach subconscious muscle recruitment.   

 Progression towards the standing and more integrated position could go in the following way:

1. Supine

2. Prone

3. Kneeling

4. Standing

Think of the stages of early child development: from the back to the belly to more upright into eventually standing. This will help the adbominal wall and the "pillar" of core to become and effective and participating member of the total movement system. We don't do this progression with everyone, but for some who have trouble initiating the core control activity.

Here is another potential stage of the progression: Kneeling with horizontal resistance. This phase already requires a great team-work capacity between the hip (glutes/hip flexors) and the adbominal wall. As you already know so well, this exercise is for demonstrational purposes only.    

Thank you!

Tommi

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DEAR COACH and ATHLETE,

Anyone who has been involved in sports has some kind of mental association with warming up. My memories are mostly about running around the field and sitting down on the ground afterwards for some static stretches. The stretches were always the same sitting-down-on-the ground-stretches and probably did not stimulate my body well for the soccer practice.

Generally speaking, I remember my youth sport warm-ups being boring, inefficient and not stimulating for the mind or the body. It was just something we had to do.

We did not know any better then and neither did our coaches. A lot has changed since. In fact I believe now that the term “warm-up” is outdated as the pre-sport or pre-workout activity is about so much more than just “warming up.” 

Active and dynamic warm-ups and movement preparation routines are now replacing the old mentally and physically more passive warming up practices. The general idea of (just) elevating the body temperature by slow jogging followed by a few static stretches is being revolutionized by a more focused and integrated movement preparation sequences.

An athlete spends at least 10-20 minutes a day preparing the body for the competition or practice. This time accumulates slowly but surely and functions not only as a primer for the sport performance but as an opportunity to learn and develop various motor and movement skills. An athlete can improve several areas of function and performance during the warm-up drills, such as dynamic flexibility or coordination.

The activation of the movement system correctly prior to sport performance or practice has been found crucially important. Discover Movement has been researching and developing optimal warm-up and movement preparation protocols for years.

Dynamic warm-up exercises designed and executed as an activation routine prior to sports performance can make a dramatic difference in the sport performance. Whether your sport of choice is soccer, basketball, track & field, gymnastics or any other sport, the benefits of proper dynamic warm-up routines are clear both in acute performance as well in the long-term athletic development.

The content of this report has helped me tremendously in developing athleticism, improving acute/long-term performance and in preventing injuries. My goal is that you would find these ideas, techniques and systems useful in creating the most optimal training environment for yourself or your athletes.

I hope you take advantage of this free resource created for coaches and athletes that work on a daily basis to improve sport performance and to prevent injuries.

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Thank you and please let us know if you have any questions!

Tommi Paavola, M.S. , Certified Strength and Conditioning Coach