DEVELOPING ATHLETICISM IS THE C.O.R.E.
OF POSITIVE YOUTH DEVELOPMENT
RICK HOWARD, MED, CSCS,*D, USAW
DEVELOPING ATHLETICISM
A
thleticism is much more than being an athlete.
Athleticism refers more to the ability to execute
fundamental movements, in either a specific or
unpredictable movement pattern at optimum speed with
precision, with applicability across sports and physical activities.
To develop athleticism, proper strength and conditioning is
essential. A properly planned and implemented strength and
conditioning program is the core of successful movement,
whether for athletics, recreation, or physical activity.
Each special population has unique program needs. The youth
population is no exception. To develop athleticism for youth we
must understand these C.O.R.E. principles:
• Context in which to apply movement patterns
• Opportunities to develop proper movement
• Recognition of the physical attributes that youth require
• Environments in which youth explore movement
CONTEXT
The context in which youth, especially children, need to apply
movement patterns should be developmentally appropriate.
In proper context, therefore, movement patterns need to be
fundamental in nature as opposed to sport-specific. This means
that emphasis remains on developing and practicing proper
movement patterns that lead to physical literacy. Margaret
Whitehead is credited with creating the concept of physical
literacy and she postulates that without development of the
physical capacities (e.g., balance, coordination, flexibility,
agility, control, precision, strength, power, endurance, and the
ability to move at different speeds and distances) the ability
to interact with the world (i.e., positive youth development)
would be restricted (7). The aforementioned physical capacities
comprise the definition of athleticism for youngsters. As each
child develops their general athleticism within their given level
of endowment, which is nonlinear and develops at different
rates for each child, coaches need to be prepared to engage all
children in developmentally appropriate, individualized strength
and conditioning programs to fully develop athleticism for all
participants. As aspiring athletes reach physical maturity, the
context will change to sport-specific physical attributes in order to
develop long-term athletic development (5).
OPPORTUNITIES
To develop the physical attributes of athleticism fully, all youth
need to be provided multiple opportunities to reach their
potential. For children, this necessitates introducing them to
a variety of movements on a multitude of surfaces in various
settings. These settings should be a healthy mixture of structured
and non-structured movement opportunities. All youth should
be encouraged to reach the recommended daily amount of 60
min of moderate-to-vigorous physical activity, and quite often
sports serve as a vehicle for kids to engage in this physical
4 NSCA COACH 1.2 | NSCA.COM
activity (2). Coaches must be aware of this in order to incorporate
appropriate levels of physical conditioning leading to the
recommended amount of physical activity. For those times when
organized sport is the choice, all youth need to be prepared for
participation by developing the physical attributes of athleticism
prior to participation in the organized program (i.e., youth need
to get in shape to play a sport, not play a sport to get in shape).
Participation in a properly designed strength and conditioning
program has been shown to improve performance and reduce the
risk of injury for youth (3).
RECOGNITION
Coaches need to be mindful of the physical attributes as
described by Whitehead and that the trainability of fitness
attributes extends across childhood and adolescence (4). While
it is certainly advantageous to begin developing physical literacy
at an early age, it is important not to give up on a child that has
not yet learned fundamental motor skills, movement patterns,
or physical literacy. Coaches also need to be sure to include all
fitness attributes across childhood and adolescence, specifically
health-fitness (muscle strength, muscle endurance, flexibility,
cardiorespiratory endurance, and body composition) and skills-
fitness (agility, balance, coordination, power, and speed). As
outlined in the National Strength and Conditioning Association’s
(NSCA) Position Statement on Youth Resistance Training, coaches
should incorporate a variety of exercises, a variety of training
modalities, and variety itself (3). Coaches need to understand
how specific training methodologies, such as core training, fit
into the development of fitness attributes and fundamental
motor skills. Core training is one factor in the prescription for
properly developing fitness attributes and needs to be considered
in the broader context of general physical preparation in youth
program design.
ENVIRONMENTS
The environment that has become the standard of youth physical
movement is organized youth sport. Youth sport was not created
as a youth-centric model of athleticism for all youth, however.
Our current athletic development model is a watered-down adult
sports model, with considerations for field size, pitch count, and
size of equipment. Data indicates that 70% of youth drop out of
youth sports by age 13 (6). The reason for this it that the main
reason youth play sports is fun and the primary reason they drop
out is that the sport is no longer fun (6). This also attributes to
a downward trend in participation in our most popular sports
(basketball, football, baseball, and soccer) but the data also shows
that 25% of youth never participate in youth sports (1). Based
on this data, it seems that it is important to create the proper
environment for youth to develop athleticism while continuing to
have fun.
Emphasizing context, opportunities, and recognition within a
youth-centered environment creates the proper pathway to
the development of athleticism that will help youth achieve
physical and psychosocial well-being throughout childhood and
 NSCA.com

adolescence. Positive youth development has been shown to lead

to positive adult development, with physical activity tracking into ABOUT THE AUTHOR
adulthood, psychosocial adjustment, and positive contributions Rick Howard helped start the National Strength and Conditioning
to society, and setting a positive example for the next generation Association (NSCA) Youth Special Interest Group (SIG) and served
of youth. this year as Immediate Past Chair. In addition, Howard serves on
the NSCA Membership Committee and is the NSCA State/Provincial
WHAT YOU CAN DO TO HELP ALL YOUTH Program Regional Coordinator for the Mid-Atlantic Region. Howard
DEVELOP ATHLETICISM is involved in many pursuits that advance knowledge, skills, and
This article focused on athleticism as a key physical asset
coaching education to help all children enjoy lifelong physical
with strong influence on the psychosocial assets, such as self-
activity and sports participation.
efficacy, self-determined motivation toward sport and physical
activity, and support from significant adults and peers. Since
sport is multifactorial and includes access to and opportunity
for participation in a wide variety of sports and activities, it is
incumbent on coaches to recognize the impact they have in not
only the physical domain but also in the psychological and social
domains. Designing and implementing evidence-based strength
and conditioning programs specific to the youth population
ensures that all youth will develop athleticism at their given level
of endowment and be able to continue to participate in sports and
physical activity throughout their life course. That is the C.O.R.E. of
positive youth development and our primary mission as coaches
of youth.

REFERENCES
1. ESPN: The Magazine. Hey, data data—swing. The hidden
demographics of youth sports. Accessed January 2014
from, http://espn.go.com/espn/story/_/id/9469252/hidden-
demographics-youth-sports-espn-magazine. 2013.
2. Faigenbaum, A. Youth strength training: Facts and fallacies.
American College of Sports Medicine – Access Public Information
Articles. Accessed from http://www.acsm.org/access-public-
information/articles/2012/01/13/youth-strength-training-facts-
and-fallacies. 2012.
3. Faigenbaum, A, Kraemer, W, Blimkie, C, Jeffreys, I, Micheli,
L, Nitka, M, and Rowland, T. Youth resistance training: Updated
position paper from the National Strength and Conditioning
Association. J Strength Cond Res 23: S60-S79, 2009.
4. Lloyd, R, and Oliver, J. The youth physical development
model: A new approach to long-term athletic development.
Strength and Conditioning Journal 34(3): 61-72, 2013.
5. Meadors, L. Practical application for long-term athletic
development. Accessed March 2014 from, http://www.nsca.com/
Education/Articles/Practical-Application-for-Long-Term-Athletic-
Development/. 2013.
6. Seefeldt, VD, and Ewing, ME. Patterns of participation in
American agency-sponsored youth sports. In Smoll, FL, and
Smith, RE (Eds). Children and youth in sport: A biopsychosocial
perspective. (2nd ed.) Dubuque, IA: Kendall/Hunt; 39-56, 2002.
7. Whitehead, M. The concept of physical literacy. European
Journal of Physical Education 6: 127-138, 2001.

NSCA COACH 1.2 | NSCA.COM 5

THE BENEFITS OF ROTATION IN SUSPENSION BODYWEIGHT TRAINING
CHRIS CAMACHO, MA, CSCS, AND STEVE HESS, MED, MATS
S
uspension bodyweight training has been a part of traditional
calisthenics for many years. Until recently, coaches, trainers,
and performance fitness centers had limited awareness and
understanding of how to implement this training. Products such as
the TRX™ and Jungle Gym™ have helped bring this form of training
to the forefront of the sports performance and fitness industries.
However, many fitness professionals still do not fully understand
the benefits of rotation in suspension bodyweight training.
It has been shown that suspended bodyweight training exercises
can increase core muscle activation compared to similar core
exercises performed on a supported, stable surface (2). Due to the
nature of the exercises/movements that suspended bodyweight
training exercises are performed, they often require full kinetic
chain involvement. It has also been suggested that suspension
training devices can provide improvement in balance, muscle
size, strength, power, and flexibility. Thus, suspension bodyweight
training implements appear to be functional training tools.
COMPARISON
To understand how the inclusion of rotation differs from traditional
suspension bodyweight training, we first have to understand how
suspension bodyweight training works. All suspension bodyweight
training exercises are based on several common factors:
6 NSCA COACH 1.2 | NSCA.COM
• Body angles
• Lever systems—height of the anchor and/or length of the
straps or ropes
• Gravitational load or mass/weight of the athlete
• Foot or hand positioning
Most suspension bodyweight trainers have one common element—
most have locked or static anchor points. This means the anchor
point either is individually locked/attached (e.g., gym rings,
Jungle Gym™) or attached at a central anchor/pivot point with
little to no movement (e.g., TRX™). This locked or static anchor
point can restrict the length that the handles will have during
exercise movements.
With a static or locked anchor point, most exercise movements
move the body around the handle, rather than the handle moving
around the body. This means the body must actively move
around a set focal point to enable the athlete to perform the
exercise movements (e.g., biceps curls, chest presses, or lat rows).
Furthermore, most movements with static or locked anchors are
performed primarily in the sagittal plane, while movements with a
free moving/unstable anchor can occur in one or all three planes
of motion during a single exercise movement (e.g., lat rows with
partial rotation or chest presses with rotation).
With an unstable, centrally located anchor point, an environment
that is potentially capable of constantly challenging one’s center
of gravity can be created. Meaning, stabilization would be more

difficult than with a static or locked anchor point. Due to the
instability of a free moving anchor point, the movement and
length of the cable constantly changes which increases the need
to stabilize not only the actively engaged joint(s) and musculature
but also the entire core and kinetic chain.
To clarify, the addition of “rotation” to suspension bodyweight
training refers to the rotational nature of the anchor, and thus
the ability to add rotation to suspended bodyweight movements.
An example of a suspension bodyweight training tool that has
an unstable, centrally located anchor point is the Rotational
Bodyweight Training™ device by CrossCore®. Introducing this type
of rotational bodyweight training may be an asset to developing
functional core stability and strength beyond what is provided
through traditional suspension bodyweight training with a locked
anchor point.
FUNCTIONAL TRAINING
Functional training can be thought of as training designed
to help supporting/adjacent muscle groups work together
synergistically by increasing motor unit recruitment. This process
is often achieved by introducing challenges to balance, controlled
instability, and proprioceptive training. The better trained our
motor unit recruitment patterns become, the greater our ability
to stabilize the joints dynamically, thus, providing the potential to
improve athletic performance, decrease injury risk, and promote
overall physical well-being.
Traditional suspension bodyweight training is potentially a
functional training tool. When discussing multiplanar movements,
the conversation should involve rotation. However, movement
within the transverse plane does not happen without rotation.
Since functional movements are often viewed as multiplanar or
triplanar, they should include rotational movements.
Experts in the fields of sports performance, fitness, and tactical
conditioning will agree to disagree on the inclusion of rotation into
their performance programs. Should spinal rotation be avoided
completely? Should spinal rotation be performed as component
of conditioning? Regardless of what side of the fence one stands,
one thing remains clear—movement in the transverse plane will
incorporate spinal rotation. The lumbar spine is designed for
anti-rotational movements while the thoracic spine is capable
of dynamic rotational movements. Rotational movements of the
thoracic spine may be preferred rather than training that allows
excess rotation of the lumbar spine.
Training modalities such as medicine balls, sandbags, etc. all
have the ability to incorporate spinal rotation and multiplanar
movements. Because of the nature of the products themselves,
they provide dynamic load resistance, which can easily move
through space and multiple planes. Alternatively, cable-based
exercises can provide movements with continuous load and the
ability to concentrate on rotational movements that occur in the
transverse plane.
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The transverse plane is often associated with rotational movement
like swinging a baseball bat, golf club, or hockey stick, passing
a basketball, or kicking a soccer ball. In addition, the transverse
plane is where we see most injuries occur in daily activities such
as reaching or bending movements, (e.g., getting out of the car,
shoveling snow, picking up dropped keys, etc.). However, the
ability to transition efficiently from one plane to another is of
key importance.
Core stability is the ability to resist movement in the lumbar
spine or anti-rotation (1). The primary goal is to stabilize the
core, protect the lower back, and allow one to transfer lower
body power from the ground upwards through the kinetic chain
(1). Trainers and coaches have also come to the realization that
increasing strength just for the sake of increasing strength in
the abdominals and back musculature may not be the answer to
developing core strength or stability; nor is rotation for simply
the sake of rotation. By placing emphasis on thoracic rotation and
promoting lumbar stabilization, rotational suspension bodyweight
training may be a valuable asset to developing functional core
stability and strength.
BENEFITS OF INCLUDING ROTATION
Suspension bodyweight training exercises have been shown to
increase core muscle activation (2). These exercises may also
improve balance, muscle size, strength, power, and flexibility. A
basic understanding of performance and training would suggest
that by adding an increased range of motion, controlled rotation,
and instability to traditional suspended bodyweight training
exercises, rotational suspension bodyweight training could
possibly create greater integration of the kinetic chain
by increasing:
• Core activation/engagement
• Balance and proprioception
• Motor unit activation and muscle recruitment
As is the case with most new training methodologies, products,
and protocols, it takes time for formalized research on the
method to catch up with the practice. Rotational suspension
bodyweight training introduces instability stimuli that may not
be present in than traditional variations. How much instability is
enough, or too much? Strength and conditioning professionals
should understand the limitations of their athletes and never
jeopardize form and safety for the ability to perform a movement
no matter what modality is practiced. With that being said,
indications are that rotational suspension bodyweight training
adopts the characteristics of traditional suspension bodyweight
training and provides ancillary stimuli to challenge instability and
proprioceptive feedback; thus offering another valuable training
tool for industry professionals to consider when designing their
training and conditioning programs.
7
LIMITATIONS OF THE PLANK
ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA
U
sing the plank as an exercise to train the core, both in
fitness and when training to improve athlete performance,
has become commonplace. In reviewing training programs,
we find this exercise, and its training variations (e.g., long-lever
posterior-tilt plank, the reverse side plank bridge, etc.), shows
up frequently. Despite this widespread popularity, some aspects
of this exercise cause me to question its placement in a training
program meant to assist a healthy athlete that is training to
improve athletic performance.
Before looking at the possible limitations of the exercise when
the goal of training is enhanced athletic performance, it is first
important to describe the exercise to enhance clarification.
According to the National Strength and Conditioning Association’s
“Developing the Core” book, the plank is performed in the
following manner (6):
1. Lie on your abdomen with your palms on the floor, feet
together, and spine in a neutral position
2. Lift your body up on your elbows and toes, keeping your
head, torso, and legs in a straight line
3. Contract your abdominals and gluteals to prevent your
midsection from sticking up in the air or sagging in the middle
4. Maintain this position for the prescribed time
The primary limitations of the plank are provided in the exercise
description above. First, the exercise is performed in a prone
position with the body supported on the toes and elbows. As
explained by Gamble, biomechanical specificity includes such
things as posture and limb position (5). As a result, an exercise
performed in a standing position (e.g., medicine ball twisting
throws) will transfer more effectively to improving athlete
performance than performing an exercise in a seated or supine
position (e.g., twisting crunches). Craig and Judge agree that it
can be argued that the most effective way to enhance strength
or power for a specific sport comes from selecting exercises or
activities that have mechanical specificity to the chosen sport and
replicating those movement patterns in training (3). Because few,
if any, sports involve competing in the prone position required
when performing a plank, and because few, if any, sports involve
the prolonged isometric contractions used when performing
a plank, it can be said that the degree of specificity when
performing a plank is quite low for the vast majority of sports.
As stated, the plank exercise involves holding a prone position in
an extended isometric action. Isometric muscle actions involve the
production of force without movement of the joint or shortening/
lengthening of the muscle fibers (4).
Further, isometric training produces joint angle-specific increases
in strength, meaning the increases in strength occur primarily
in the position(s) trained. Isotonic exercises (i.e., exercise that
involves both concentric and eccentric muscular contractions)
strengthen the muscle throughout the range of motion of the
30 NSCA COACH 1.2 | NSCA.COM
exercise performed. The strength gained when using isometric
exercises is limited to the angle of the muscle being exercised.
Training to increase isometric strength at one specific joint angle
is not a good use of time for most athletes because most sports
require the athlete to be strong through a more complete range of
motion rather than only being strong at one specific position.
Additionally, if improving trunk stabilization is a goal of training,
performing a traditional barbell squat or front squat has been
found to be an effective exercise at achieving this goal (2).
Researchers found that squatting with a moderate external load
was an effective method to cause trunk muscle activation. The
other benefit of a squat, as compared to performing a plank, is
that it is performed in a sport-specific position (i.e., standing)
using a sport-specific movement pattern (i.e., flexion and
extension at the ankles, knees, and hips).
Another limitation of prolonged planks has to do with the concept
of progression. One of the basic principles of resistance training is
the concept of progression. For a training program to continue to
produce higher levels of performance, the intensity of the training
program must be progressively increased (1). Therefore, for
example, if I want to increase my squat one-repetition maximum I
have to increase the load on the bar gradually. The problem with
this, in relationship to the plank, is that the plank is a bodyweight
exercise; no external resistance is typically used when performing
this exercise. As a result, in terms of progression, when performing
the plank the ability to apply the concept of progression is limited
to either changing the position in which the plank is performed
(e.g., long-lever plank) or increasing the duration in which the
plank position is maintained (e.g., progressing from 30 s to 45
s and so on). While I agree that changing the position in which
the plank is performed can make the exercise more challenging,
eventually the athlete will reach a point where the exercise is
performed in the most challenging position possible and no
further progression is possible in terms of positioning.
At that point, the only other method to provide overload is to
increase the duration of the exercise. However, as we have already
established, performing an isometric contraction in a non-sport-
specific position is of little value to most athletes. As a result,
increasing the length in which the plank is held simply increases
the time the athlete is performing an exercise that has limited
benefit in terms of improving performance, which is obviously
not a decision most strength and conditioning coaches would
knowingly choose to make. As a result, it makes sense that
when working with healthy athletes whose main goal is to
improve athletic performance, the plank has limited value in
most situations.
CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING
MATTHEW CRAWLEY, MS, CSCS
W
hen people in the fitness industry hear the term “core,”
often they think about the abdominal muscles within
the human body. However, the core is much more than
just the abdominal muscles; it includes the posterior muscles
as well. The core can be defined as the surrounding muscles
that support the spine to provide stability and generate power
during athletic movements (1). Some of these muscles include
the rectus abdominis, internal oblique, external oblique, erector
spinae, latissimus dorsi, transverse abdominis, iliocostalis, and the
multifidus (6). Since so many muscles are involved with the core,
strength and conditioning coaches should focus on developing
all core muscles around a multi-joint exercise and/or movement
strength and conditioning program.
Core exercises, when included in training, should focus on all
planes of motion, and not place excessive stress on the lumbar
spine. Choosing specific exercises should be a point of emphasis
because the core musculature has a stabilizing role when an
athlete sprints, jumps, cuts, lifts, or moves in general or in
competitions. Core exercises may help increase the rigidity
and strength of the stabilizers of the spine under external
loads, helping muscles transfer force and overcome resistance
of the functioning limbs (4). Core muscles, like all muscles,
should be stressed to the point where they must adapt to the
unaccustomed demands (1). In order to adapt to the demands
and produce the desired physiological response, the goals of the
athletes should be considered when selecting core exercises to
include in programming.
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COMMON CATEGORIES
When programming for the core there are several parameters to
consider. Common categories strength and conditioning coaches
should be aware of include strength, endurance, stability, and
power. Laying the foundation of core strength is critical when
developing an athlete through training.
The ability of an athlete to transfer force from the feet, through
the legs, to the midsection, and all the way to the upper body is
important for athletic performance and strength development (3).
Heavy resistance and low repetitions can help increase strength
and power of the core musculature (5). An example of this transfer
of force would be the deadlift exercise, which traditionally involves
a slow, yet methodical vertical pull that requires a transfer of force.
A progression would be the power clean variation from the floor,
which will use the deadlift motion and then switch gears for the
second pull to generate more force production.
Endurance is integral to all sports because it also helps lay the
foundation to increase the work capacity of the athlete. Higher
repetition sets assist to help develop aerobic fitness levels with
the individual. According to Buddy Morris, the Head Strength and
Conditioning Coach for the Arizona Cardinals National Football
League (NFL) football team, core training for football should be
done in circuit style for 150 – 500 repetitions to enhance aerobic
fitness, work capacity, and endurance in the muscles trained (4).
Obviously, this example applies specifically to the football athletes
trained by Morris. However, this can also be an effective recovery

method if programmed properly with the intention to enhance
proper blood flow circulation, remove metabolic wastes, and
enhance nutrient transfer (4). The core exercises utilized by Morris’
athletes included Russian twists, wood choppers, and stir the pot
to help increase the plasticity of their core (4).
Power training involves full dynamic contractions, which relate
directly to sports. Transferring kinetic energy from the lower
and upper extremities for sports can be improved by exercises
with variations in jumps, hops, and skips; explosive and maximal
strength movements; Olympic-style lifts; and sprints. Having an
underdeveloped core makes it virtually impossible to correctly and
effectively execute these types of movements if a solid foundation
is not created.
Stability training works very well for the injured and recovering
athletes in a rehabilitation setting. These exercises should be
intended to improve segmental, spinal, and whole body stability
to increase the sensorimotor input to the central nervous system.
Performing any type of single-limb work can help increase the
brain’s response to auditory and visual cues (2).
DEAD BUG SERIES
A valuable exercise for core muscle activation is the dead bug
series. This technique can effectively teach athletes how to engage
their core properly to complete a specific movement pattern.
To begin, athletes should lay supine with their legs and arms
straightened. The athletes should engage their core by finding
their iliopsoas muscle, and focus on “sucking in their abdominals
as if they are preparing to inflate a balloon” to learn how to
maintain a neutral lumbar spine.
The next step is to bring both arms overhead to activate the
oblique muscles and keep the lower back and diaphragm down
and tight. Before any lower extremities are used, it is important
that the athletes be able to engage their upper core. Other
variations involve slowly moving the arms to 90 degrees for a
specific number of repetitions, or holding at angles of 180, 90, and
45 degrees.
When approaching the activation of the lower extremities,
instructions include pulling the ribs down and keeping the back
flat. Arms may be put underneath the glutes to help support
the lower back if an athlete complains of pain. This pain may be
a result of not engaging all their core muscles actively. For the
next cue, the athletes are told to bring their legs straight up to
90 degrees, hold and engage, then bring them down to various
angles for specific repetitions while keeping their core engaged
the whole time. After they perform the repetitions with variations
they can then lower their legs and relax.
Several variations can be used such as the 6 in., 45-degree hold,
or these can be done with resistance. Other progressions include
holding the hands out, or on their head, and keeping their chin
up to maintain focus and control. Tempo can be added for an
eccentric focus by lowering extremities at certain paces. Lastly, a
contralateral approach can be added by reaching dynamically or
holding with the opposite arm in line with the opposite leg. The
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upper and lower extremity activation progressions can be put
together by bringing the arms up and legs up at the same time to
perform a V-up.
MEDICINE BALLS
Medicine balls are one of the most underused pieces of gym
equipment. They can be used to develop power and work capacity,
but the weight of the medicine balls must match the abilities of
each athlete and the desired goals of the program. Some examples
of these exercises include standing chest throws, overhead throws,
underhand throws, and lateral throws. For power development,
throws should be prescribed to a maximal effort per throw with no
more than 20 – 30 total repetitions. Work capacity or endurance
medicine ball training should include higher repetitions (i.e., 200
or more reps), utilizing lighter weights. Some examples of work
capacity exercises are overhead taps, chest taps, lateral taps,
underhand taps, floor chest pass taps, around the world, figure 8s
(vertical and horizontal), and bus drivers.
MEDICINE BALL “AROUND THE WORLD” EXERCISE
Description: Hold the medicine ball with two hands, keep the
elbows unlocked, and bring the medicine ball across the face
and then behind the head clockwise and counterclockwise while
maintaining a neutral spine.
Coaching Cues: Bring the ball close to the body; lift the elbow to
increase range of motion and mobility for the shoulder.
Variations: Extend the arms overhead and bring the medicine ball
clockwise and counterclockwise in big circles. This can be from top
to bottom or bottom to top. Other variations include moving the
ball around the hips or below the knees.
MEDICINE BALL “FIGURE 8 (VERTICAL AND
HORIZONTAL)” EXERCISE
Description: Extend the arms out in front of the chest while
holding a medicine ball. Retract the scapulae and traps “down and
back” to lock the shoulders in place. Move the ball up and down to
make a vertical figure 8 pattern, or move it left to right to make a
horizontal figure 8 pattern.
Coaching Cues: Push the chest out and pull the shoulders “down
and back.” Stay tight through the entire body.
Variations: Reverse the directions of the figure 8, or perform
utilizing resistance bands attached to an anchor point.
MEDICINE BALL “BUS DRIVERS” EXERCISE
Description: Extend the arms out in front while holding a medicine
ball. Retract the scapulae and traps “down and back” to lock the
shoulders in place. While holding the ball out in front, turn it from
top to bottom like turning a doorknob with both hands.
Coaching Cues: Push the chest out and pull the shoulder “down
and back.” Stay tight through the entire body.
Variations: Reverse directions, or include holding protocols after
each turn.
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CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING
POSTERIOR CHAIN
The posterior chain includes the erector spinae, glutes, and
hamstrings. These muscle groups are equally important for
optimal performance as the abdominal muscles listed previously.
Exercises should concentrate on developing the back extensors
while minimizing loads on the spine to control body positions.
Exercises that develop the posterior chain include band walks,
monster walks, clamshells, quadruped/bird dog variations, hip
bridges, groin planks/hip taps, slideboard multidirectional lunges,
slideboard leg curls, and good mornings. The posterior chain
should not be avoided when designing a strength and conditioning
program as a weakness in either the abdominal or posterior
muscle groups can negatively affect performance.
“CLAMSHELLS” EXERCISE
Description: Place a mini band around both legs just above the
knees, lay on your side with yours knees bent to approximately
90 degrees, and place one foot on top of the other. Keeping the
bottom leg on the ground, lift the top leg away from the body by
contracting your glutes.
Coaching Cues: Keep the bottom leg on the ground. The legs
should remain at 90 degrees to help prevent injury.
Variations: Perform sitting on a bench, or place the band around
the ankle or below knee.
“QUADRUPED/BIRD DOG VARIATIONS” EXERCISE
Description: Get down on the ground on your hands and knees
with your arms fully extended. Be sure to keep your hands flat
on the ground and your neck and spine in a neutral position.
Keep the core tight, back flat, and lift one leg out to the side.
Return to the starting position and perform the same action
with the opposite leg.
Coaching Cues: Keep the core tight, back flat, and do not dip or
rotate the hips when performing the movements.
Variations: Legs bent at 90 degrees; leg straight out at 180
degrees; move the leg in circles in/out; move the legs in circles
kicking back; or reach out with arm and leg opposite of one
another kicking back through the heel.
“GROIN PLANKS/HIP TAPS” EXERCISE
Description: Begin on the ground in a side plank position. Keep
the top leg straight and the bottom knee and hip both flexed to
approximately 90 degrees. Keep the top arm straight on your side,
make sure your body is in a straight line with the neck neutral, and
then touch the hips lightly on ground then back up.
Coaching Cues: Keep the body in a straight line and squeeze
the glutes. You will likely feel a slight stretch/contraction in the
adductor muscles.
Variations: Turn it into groin plank holds by bringing the bottom
leg straight out in front on the body.
34 NSCA COACH 1.2 | NSCA.COM
CONCLUSION
When it comes to developing an athlete’s core, it is up to the
strength and conditioning professional to know their athletes
and their goals. A good strength and conditioning coach should
know when and how to progress or regress their athletes. They
should also know that training the core is not something that
should be overlooked in any athlete’s program. Not only can a
strong core potentially reduce injury, but it may even improve
sports performance.
REFERENCES
1. Brown, K. Touch your core with light load/high velocity
resistance training. NSCA Performance Training Journal 8(5): 6-7,
2009.
2. Kutz, MR. Evidence for core training: What works and for
who? NSCA Performance Training Journal 8(5): 10-12, 2009.
3. McNamara, J. Building an exercise program that includes core
training. NSCA Performance Training Journal 10(5): 17-19, 2011.
4. Morris, B, and Williams, R. American Football Physical
Preparation 2013.
5. Schoenfeld, B. Strategies for optimal core training program
design. NSCA Performance Training Journal 10(5): 20-24, 2011.
6. Szelog, M. Core exercises: What is the core and how do you
activate it? NSCA Performance Training Journal 11(5), 11-12, 2012.
ABOUT THE AUTHOR
Matthew Crawley is the Head Strength and Conditioning Coach for
men’s basketball at Webber International University, FL. Previously,
Crawley served as a Performance Center coach at the National
Strength and Conditioning Association (NSCA) Headquarters in
2013. He has extensive experience working in the private sector
with youth, high school, college, professional, tactical, and Olympic
athletes. Crawley holds a Master of Science degree in Health and
Human Performance from Canisius College, and is certified as a
Certified Strength and Conditioning Specialist® (CSCS®) through
the NSCA.
HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET
TRAVIS BROWN, MS, CSCS,*D
A
thletes are required to jump, bend, twist, push, and pull
all while performing sport-specific motions. Many sports
require execution of these motions from a standing
position. While training the core, it would make sense to
incorporate these motions while the athletes are on their feet.
Training from a standing position may place demands on the
body in terms of efficiency and coordination while simultaneously
strengthening the core musculature in a similar manner in which it
will be used on the field or court.
An athlete’s core strength can be a major factor that influences
performance. It can dictate their ability to control movements,
make adjustments sharper and quicker, and transfer power from
the lower body to upper body, and vice versa. If the body is
thought of as a chain, and the core is a weak link in that chain,
then it can adversely affect an athlete in all of the movements they
are required to perform.
More importantly, in the training setting, the athlete needs to train
not only their core but also their entire body in the ways that they
are going to use it on the field. Considerations also have to be
taken into account so the movement patterns are specific for
the athlete in regards to how the body is put together. Most
traditional methods to train the core are piecemeal in fashion,
targeting various aspects of the core musculature, but doing so
separately. Oftentimes, athletes may focus on one exercise for
stability, one for trunk flexion, one for trunk extension, and one for
rotation. This is not a very efficient strategy. The body is designed
to work together, and balance all of the demands at the same
time, in motion.
Kneeling medicine ball throws, Russian twists, leg raises, and
various floor supine core exercises (V-ups, bicycles, etc.) are
exercises that may be effective, but may be performed in ways
that are not sport specific. A more specific way to train the core
for many athletes would be on their feet to provide stability of
the spine for optimal power transfer. Using a cable machine,
bands, or different tools will open up many different variations
and applications for a wide range of athletes. These tools should
also incorporate stability into the movement, rather than having
separate stability-focused exercises. Training in this fashion will be
more in line with how the athlete uses their body on the field or
court, thus increasing the carryover from the weight room to the
field or court.
As athletes train on their feet and produce horizontal rotational
forces, for example, the athletes will learn to use their entire body
to generate force. This may synchronize the accessory musculature
(links in the chain from the ground up) throughout the body that
contribute to performing a particular movement on the field or
court that the exercise was designed to simulate. To help produce
a dynamic core that can be evident on the field or court, the
following exercises are recommended for dynamic stability of
the core:
36 NSCA COACH 1.2 | NSCA.COM
FLAG POLE (FIGURES 1 AND 2)
Start in a wide, athletic stance with a straight bar attached to an
anchor point to the side above the head. The arms are extended
overhead, but not locked, with the straight bar parallel to the
floor and attached to the high anchor point (e.g., a cable pulley).
While staying in place, rotate the feet, hips, and shoulders at a
90-degree angle, keeping the arms straight and bringing the bar
down to the midline of the body. This exercise involves pulling
and rotation in multiple planes of motion using a horizontal line
of force. This exercise is great for throwing motions and rotational
strength and stability.
SAMURAI (FIGURES 3 AND 4)
Start in a wide, athletic stance with a straight bar attached to
an anchor point to the side at hip-height. The arms are down in
front and straight, but not locked. Rotate the back foot, hips, and
shoulders in a direction away from the anchor point, bringing the
middle of the bar to chest level, while shifting weight to the back
foot. This exercise involves pushing and rotation in multiple planes
of motion using a horizontal line of force. This exercise is great for
swinging motions and rotational strength and stability.
TWIST TO PRESS (FIGURES 5 AND 6)
Start in a wide, athletic stance with a straight bar attached to
an anchor point to the side at chest-height. Grip the bar with
an overhand grip with the elbows at the same level of the bar.
Press with the arm nearest to the anchor point while rotating the
back foot, hips, and shoulders and keeping the line of resistance
straight. This exercise involves pushing and rotation.
HIGH-TO-LOW CHOPPERS (FIGURES 7 AND 8)
Start with a wide, athletic stance with the cable handle facing the
low anchor point. The arms are extended high and to the right.
Rotate 90 degrees, turning the hips, shoulders, and back foot
down and to the left while keeping the eyes on the anchor point.
Repeat the movement in the opposite direction. This exercise is
great for throwers, as it uses eccentric loading.
WAX-ON/WAX-OFF (FIGURES 9 AND 10)
Start with a wide, athletic stance with the cable handle at chest
height and the anchor point to the side. The handle should be
vertical to the ground at chest level with wrists straight and
elbows up. Perform a vertical circle from head level down to waist
level clockwise or counterclockwise. Complete the circle and then
repeat the movement while maintaining a stable, athletic position.
This exercise is great for shoulder range of motion and stability.
 NSCA.com

PULL TO 180 TWIST (FIGURES 11, 12, AND 13)

Start with a wide, lunge stance facing the anchor point. The arms
are extended holding the cable handle vertical at chest level.
Pull the handle to the chest, and then rotate the feet, hips, and
shoulders away from anchor point. While rotating, simultaneously
extend the handle away from the anchor point. Finish with the
arms extended and reverse the order to return to start. Repeat the
movement in the opposite direction. This exercise incorporates
pushing, pulling, rotation, and coordination.
THROW DOWNS (FIGURES 14 AND 15)
Start with a wide, staggered stance with one arm across the chest
holding a rope attached to a pulley with a high anchor point (both
hands with overhand grip). Rotate the torso downward away from
the anchor point, keeping the arms straight but not locked. Bring
the hands down to about knee-level of the front leg.
ABOUT THE AUTHOR
Travis Brown has led a career as a strength and conditioning coach
for over 14 years in Atlanta, GA and at the University of Tennessee,
Knoxville. He currently works for Pinnacle Athletics, which is a
sports performance company that trains professional, college, and
high school athletes. He has trained, or played next to, over 120
National Football League (NFL) starters, including dozens of Pro
Bowlers and first round NFL draft picks. Throughout his career,
he has trained a number of athletes ranging from youth to elite
professionals, which include several Major League Baseball (MLB)
players, National Basketball Association (NBA) athletes, and two
Olympic Medal winners. Brown is currently working towards his
PurMotion Master Trainer certification and is a Certified Strength
and Conditioning Specialist® with Distinction (CSCS,*D®) through
the National Strength and Conditioning Association (NSCA).

CONCLUSION
Incorporating exercises that encompass pushing, pulling, and
rotation in multiple planes of motion while on one’s feet may
benefit athletic performance in sports that require movements
from a standing position. This will increase the carryover of having
everything in line, and firing the right muscles at the right time.
The recommended exercises will increase specificity in exercises
performed by the athletes, which may translate directly to the field
or court.

ACKNOWLEDGMENTS
The author would like to acknowledge Jeff Flagg’s contribution
to this article, both with imagery and content. Jeff Flagg is the
Director of Training/Education at PurMotion.

NSCA COACH 1.2 | NSCA.COM 37

HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

FIGURE 1. FLAG POLE - START FIGURE 2. FLAG POLE - END

FIGURE 3. SAMURAI - START FIGURE 4. SAMURAI - END

FIGURE 5. TWIST TO PRESS - START FIGURE 6. TWIST TO PRESS - END

38 NSCA COACH 1.2 | NSCA.COM

 NSCA.com

FIGURE 7. HIGH-TO-LOW CHOPPERS - START FIGURE 8. HIGH-TO-LOW CHOPPERS - END

FIGURE 9. WAX-ON-WAX-OFF - START FIGURE 10. WAX-ON-WAX-OFF - END

FIGURE 11. PULL TO 180 TWIST - START FIGURE 12. PULL TO 180 TWIST FIGURE 13. PULL TO 180 TWIST - END

NSCA COACH 1.2 | NSCA.COM 39

HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

FIGURE 14. THROW DOWNS - START FIGURE 15. THROW DOWNS - END

40 NSCA COACH 1.2 | NSCA.COM

TRAIN YOUR CORE TO PREVENT INJURIES

ALEX HUGHES, TSAC-F

I
n a recent study conducted by the Bureau of Labor Statistics
in the United States Department of Labor, back injuries
accounted for 36% of work-related injuries (3). One way to
prevent these injuries is to educate individuals on the importance
of the core musculature. During physical work, strenuous activity
can often subject the spine to strain and duress. As stressed by
many strength and conditioning experts, the core muscles are
important to spinal health and can help support the spinal column.
Furthermore, learning proper training techniques may help
prevent future injuries from occurring.
When asked what muscles contribute to the core, many name
only the abdominal and oblique muscles. Although these muscles
are a main aspect of the core musculature, there are numerous
other essential muscles. Learning more about the core will assist
strength and conditioning professionals in understanding proper
strength training and development of the muscles that support
the spine. It is essential to learn the major muscles of the core and
their functions (1).
2. The transverse abdominis inserts at the linea alba, terminates
at the iliac crest, and runs along the lower six ribs. This muscle
is responsible for stabilizing the core.
3. The external oblique is the largest and outermost flat muscle
of the lateral anterior abdomen. It begins at the anterolateral
portion of the lower seven ribs and inserts in the linea alba,
pubic tubercle, and the anterior portion of the iliac crest.
These muscles are responsible for the side bending of the
torso. Flexion of the torso towards the side contracts the
muscle and aides in the rotation of the torso towards the
opposite side.
4. The internal oblique muscle runs from the thoracolumbar
fascia, inguinal ligament, and anterior iliac crest, and ends
in the linea alba, near the lower four ribs. This muscle
provides stability of the spine and aides in flexion and
rotation of the torso.

1. The rectus abdominis is located in the outermost layer of

the abdominal wall. It spans from the xiphoid process and
costal cartilages of ribs downward to the pubic symphysis,
pubic crest, and pubic tubercle on top of the pubic bone.
The primary roles of this muscle are to assist with breathing,
protect internal organs against external forces, assist with
posture, and help maintain spinal integrity.

42 NSCA COACH 1.2 | NSCA.COM

 NSCA COACH 1.2

With knowledge of the major muscles of the core and their
primary functions, it is easier to understand the movements of the
exercises for the core musculature. Knowing how these muscles
work will help the individual develop a stronger core to work the
spine appropriately. It is important to remember these key tips
when executing core exercises:
1. Control of breathing: As a basic rule, in order to achieve a full
contraction of the core muscles, exhale during the concentric
motion and inhale during the eccentric motion to create intra-
abdominal pressure
2. Do not bend or flex the abdomen to the point of feeling a
strain in the back muscles
3. Execute the concentric motion quickly but controlled
4. Execute the eccentric motion slowly while inhaling
5. Limit core training to 3 – 4 times per week to help prevent
overtraining
A proper training routine for the core musculature requires
multiple movements in order to recruit all of the different muscles
properly. By incorporating all of the different core muscle groups,
it provides a good balance in strength across the entire core. For
example, a routine that consists solely of sit-ups and crunches may
engage some abdominal muscles but may neglect many others.
This can cause muscle imbalance. A successful training routine
will effectively use balance, weight, and isometric contraction to
work the entirety of the core musculature. For example, beginning
a workout with balance movements that incorporate BOSU™ balls,
exercise balls, or suspension training engages the core and helps
to stabilize the muscles.
REFERENCES
1. Desjardins, L. Functional anatomy part 6 – Abdominal muscles.
Lyndseydesjardins.com. 2012. Retrieved January 2014 from http://
lyndseydesjardins.com/functional-anatomy-part-6-abdominal-
muscles.
2. International Association of Fire Fighters. Back injuries and the
fire fighter. Occupational Medicine IAFF. 2014. Retrieved January
2014 from https://www.iaff.org/hs/Resi/BackPain.asp.
3. United States Department of Labor. Nonfatal occupational
injuries and illnesses requiring days away from work, 2012. United
States Bureau of Labor Statistics. 2013. Retrieved January 2014
from http://www.bls.gov/news.release/osh2.nr0.htm.
ABOUT THE AUTHOR
Alex Hughes is a firefighter for the Grand Ledge Area Emergency
Service Authority and is an avid weightlifter. He holds the Tactical
Strength and Conditioning Facilitator® (TSAC-F™) certification
through the National Strength and Conditioning Association
(NSCA). Hughes also holds two degrees with honors in Fire Science
and Paramedic Technology and is currently working toward earning
his Certified Strength and Conditioning Specialist® (CSCS®) through
the NSCA. He has also proctored the Candidate Physical Ability Test
(CPAT) testing for the Lansing Regional Fire Training Academy.

Once the balanced movements have been addressed, an individual

can progress to the proverbial “meat and potatoes” of core
training with weighted, resistance exercises. These include, but
are not limited to sit-ups, crunches, side bends, and leg lifts. It is
important to not forgo rotation exercises from the workout; these
include Russian twists, wood choppers, and tornado ball rotations.
Finally, the routine may conclude with isometric contractions
to strengthen the core musculature. Isometric exercises include
planks, Pallof presses/holds (using a cable pulley or resistance
band), and farmer’s walks/holds.

No matter which method of core training is used, always

remember that good form is crucial. When muscles are trained
improperly, their performance may be compromised in day-to-day
situations. If the core muscles are trained correctly, it can help
provide support to the spine and back, and make the body less
susceptible to injury.

NSCA COACH 1.2 | NSCA.COM 43

PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION
LUKE BEASLEY, CSCS
A
coach once said that deep squats cure anything. Though
obviously not completely true, squats can do much more
than one would imagine if proper loading and mechanics
are followed. The primary objective of this article is to present
information about the back squat and examine the muscle groups
involved in the exercise to provide tips for effective execution.
A squat is a multi-joint movement that encompasses the entire
body. The muscle groups primarily utilized in the squat—
quadriceps and posterior chain (hamstrings, gluteals, and spinal
erectors) —are some of the largest in the body. The posterior
chain muscle group may be a main contributor to the success of
the squatting movement. Though the posterior chain is a main
contributor, the quadriceps muscles may not be appropriately
utilized when proper form is not followed. Both poor form and
weakness in the posterior chain may lead to overcompensation
of the quadriceps.
However, many may not know how to utilize their entire body in
the back squat. Many lifters may unknowingly deactivate a part
of the body (e.g., upper back or the core) by relaxing when they
should be contracting. Using the entire body increases the amount
of weight lifted while maintaining proper form. Injuries may
also be prevented further if the whole body is used to support
the weight and execute the movement. The back squat may be
beneficial for athletes in every sport since athletic movements
require control and coordination of the entire body. Training
44 NSCA COACH 1.2 | NSCA.COM
the body to use all muscles available will help transfer specific
movements to the field or court.
To utilize the entire body to perform the squat, the core
musculature should receive attention during execution. Without a
strong stable core, one cannot likely increase weight in the squat
without increasing the risk of injury. While the squat increases
core rigidity, it should not be the sole means used to strengthen
the core. Because the squat can be done with high intensity,
increasing the core’s ability to withstand resistance may develop
strength, power, speed, and control. Having a strong core may also
lead to improvements in other areas of athletics and everyday life.
Here are some tips for the beginning position of a back squat:
• Spread the floor apart with your feet. This will activate the
hamstrings and gluteals requiring the production of torque.
Torque is the rotation of an object about an axis. In this
case, the axis is the acetabulofemoral joints (hips) and the
tibiofemoral joint (knees), and the object is the upper and/
or lower body. The primary objective of the hamstrings and
gluteals is to extend the hip. Spreading the floor apart with
your feet forces a slight external rotation in the hip and
pushes the head of the femur to the anterior causing an
extension in the hip joint; thus, this has engaged both the
hamstrings and the gluteals.

• Squeeze the bar. Squeezing the bar helps to recruit the upper
body into the lift. Having a strong upper back and activated
triceps supports the weight and helps protect the spine.
Squeezing the bar allows for more muscle activation.
• Set the core (using the Valsalva maneuver). Setting the
core is important for spinal protection and maximal muscle
activation. This is accomplished by taking a deep breath and
forcing pressure on the diaphragm in the downward phase of
the squat. Inhalation until the core is tight should occur before
loading, should be held, and then expired once past the
“sticking point.” This is more commonly known as the Valsalva
maneuver. In this maneuver air is kept from escaping the
lungs, and the muscles of the abdomen and rib cage contract
to create rigid compartments of liquid in the lower torso and
air in the upper torso. An advantage of the Valsalva maneuver
is that it increases the rigidity of the entire torso, making it
easier to support heavy loads (1).
Now, here are some additional tips for squatting mechanics:
• Sit back and down. Begin the squat by lowering the body as
if sitting down on a chair or a bench (Figure 1). Preventing
the knees from moving over the toes may be important for
activating the posterior chain.
• Sit at least parallel. Partial squats only reap partial rewards.
Squatting to a depth that is at least parallel to floor may
be beneficial in increasing activation of the posterior chain
muscles (Figure 2). The term parallel refers to the axis line
of the knee and hip joints in relation to the ground. Sitting
parallel means that the top of the hip joint must sink below
the top of the kneecap, or at least even (parallel).
• Keep a neutral spinal alignment. Neutral spinal alignment
is the natural alignment of the spine from the coccyx to
the base of the skull. A common mistake is the tendency
to not maintain a “flat back.” Spinal flexion can be a sign of
loading too much weight or because a weak core prevents
spinal stabilization. A flat or slightly arched lower back can
help produce more power than if the spine is overly flexed.
Also, looking forward instead of up with the head will help
neutralize the cervical spine.
• Push the hips through. When at the bottom of the squat,
standing up properly is the next objective. The job of the
gluteals in this exercise is to move the hip anteroposteriorly
(extending along a direction or axis from front to back or
from anterior to posterior). This means they move the hips
back to front instead of up and down. The gluteals must fire
and allow the hips to “pop” up and forward. Trying to push
the hips underneath the bar is the goal. The faster the hips
pop the more power may be generated. Proper alignment
and maximum strength and power may be achieved if this
movement is done properly.
NSCA COACH 1.2 | NSCA.COM
NSCA COACH 1.2
• Push through the heels. Pushing through the heels will help
keep the knees behind the toes. When looking at a profile of
a body, the heel supports the rest of the body because it is at
the base of the frontal plane and the easiest transfer of force
to the ground.
• Hips and shoulders rise at the same time. Ensuring that the
back stays neutral is important to help prevent injuries while
performing the squat. The back will have the most potential
to flex as the bar moves upward. To prevent this flexion, the
shoulders must rise in unison with the hips. This is achieved
by allowing the hips to get underneath the bar. Another
helpful tool in this regard is to drive the elbows under the
bar as well. This will push the shoulders up while activating a
strong scapular platform.
The back squat is a total body movement that requires activation
of all the muscles in the body in order to execute properly. Never
compromise proper form and execution in the quest for additional
weight. By properly activating all the muscles in the body, one
may reach higher weight lifts and the coinciding muscle growth
with less risk of injury. Increased transfer of strength and power to
the athletic field or court are also among the rewards of utilizing
the back squat properly.
REFERENCES
1. Harman, E. Biomechanics of resistance exercise. In: Baechle,
TR, and Earle, RW (Eds.), NSCA’s Essentials of Strength Training
and Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 85,
2008.
ABOUT THE AUTHOR
Luke Beasley is a co-owner of Relentless Training Corps, a personal
and team training business since September 2013. He graduated
summa cum laude at the top of his class from Limestone College
with a Bachelor of Science degree in Strength and Conditioning. He
has also interned at Progressive Sports Physical Therapy and the
Edge of Columbia, SC.
45