NSCA Coach 1.2

NSCA
TABLE OF CONTENTS
COACH VOLUME 1
ISSUE 2
STRENGTH T R A I N I N G
DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE:
04 A PROJECT WITH THE DUKE CLUB HOCKEY TEAM
AUTHOR NAME, PHD, CSCS, NSCA-CPT, FNSCA, FACSM
Understanding how to properly utilize movement pattern continuums is essential knowledge for any personal trainer. Using an-
ecdotal evidence, this article shows the importance and provides examples of how to implement movement pattern continuums
into a resistance training program. Understanding how to properly utilize movement pattern continuums is essential knowledge
for any personal trainer. Using anecdotal evidence, this article shows the importance and provides examples of how to implement
movement pattern continuums into a resistance training program.
SPORTS N U T R I T I O N
AT H L E T I C D E V E L O P M E N T
NSCA COACH 1.2 | NSCA.COM 1

ABOUT THIS PUBLICATION
The NSCA Coach publishes basic
educational information for Associate
and Professional Members of the
NSCA specifically focusing on novice
NSCA
strength and conditioning coaches. As
a quarterly publication, this journal’s
mission is to publish peer-reviewed
articles that provide basic, practical
COACH ISSUE 2 VOLUME 1
information that is research-based and

applicable to a wide variety of athlete
and training needs.
Copyright 2014 by the National

Strength and Conditioning
Association. All Rights Reserved.
Disclaimer: The statements and

comments in NSCA Coach are
those of the individual authors
and contributors and not of the
National Strength and Conditioning
EDITORIAL OFFICE EDITORIAL REVIEW PANEL
Association. The appearance of
1885 Bob Johnson Drive Adam Feit, MS, CSCS
advertising in this journal does not
Colorado Springs, Colorado 80906
constitute an endorsement for the Nicole Dabbs, PHD
Phone: 719.632.6722
quality or value of the product or
service advertised, or of the claims Samuel Gardner, MS, CSCS, RSCC, USATF,
EDITOR
made for it by its manufacturer or USA-W Dual Certified: Level 1 Weightlifting
T. Jeff Chandler, EDD, CSCS,*D,
provider. Coach and Sports Performance Coach
NSCA-CPT,*D, FACSM, FNSCA
NSCA MISSION Ed McNeely, MS
PUBLICATIONS DIRECTOR
As the worldwide authority on
Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D Joel Bergeron, MS, CSCS,*D
strength and conditioning, we
support and disseminate research- MANAGING EDITOR Chad Touchberry, PHD
based knowledge and its practical Matthew Sandstead, NSCA-CPT
application, to improve athletic Meredith Griffin, MS, CSCS
performance and fitness. PUBLICATIONS COORDINATOR
Cody Urban Pat Mahady
TALK TO US…
Share your questions and comments.
We want to hear from you. Write to
NSCA Coach at NSCA Publications,
1885 Bob Johnson Drive, Colorado
Springs, CO 80906, or send an email
to matthew.sandstead@nsca.com.
CONTACT
NSCA COACH
1885 Bob Johnson Drive
Colorado Springs, CO 80906
phone: 800-815-6826
email: matthew.sandstead@nsca.com
Reproduction without permission

is prohibited.
2 NSCA COACH 1.2 | NSCA.COM

TABLE OF CONTENTS
DEVELOPING ATHLETICISM IS THE C.O.R.E. OF POSITIVE YOUTH DEVELOPMENT

04 RICK HOWARD, MED, CSCS,*D, USAW
06 THE BENEFITS OF ROTATION IN SUSPENSION BODYWEIGHT TRAINING

CHRIS CAMACHO, MA, CSCS, AND STEVE HESS, MED, MATS
10 CORE TRAINING FOR COMPETITIVE SURFERS

ALEXANDER HOWE, CYNTHIA VELASQUEZ, AND AARON WYANT, MS
20 GASTROINTESTINAL WELLBEING AND OVERALL HEALTH

DAWN WEATHERWAX, RD, CSSD, ATC, CSCS
22 CORE TRAINING FOR COMPETITIVE DIVING

NATHANIEL CASTANEDA AND STEFAN HERNANDEZ
30 LIMITATIONS OF THE PLANK

ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA
CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING

32 MATTHEW CRAWLEY, MS, CSCS
HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

36 TRAVIS BROWN, MS, CSCS,*D
TRAIN YOUR CORE TO PREVENT INJURIES

42 ALEX HUGHES, TSAC-F
44 PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION

LUKE BEASLEY, CSCS

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

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 • Body angles
calisthenics for many years. Until recently, coaches, trainers, • Lever systems—height of the anchor and/or length of the
and performance fitness centers had limited awareness and straps or ropes
understanding of how to implement this training. Products such as
the TRX™ and Jungle Gym™ have helped bring this form of training • Gravitational load or mass/weight of the athlete
to the forefront of the sports performance and fitness industries. • Foot or hand positioning
However, many fitness professionals still do not fully understand
Most suspension bodyweight trainers have one common element—
the benefits of rotation in suspension bodyweight training.
most have locked or static anchor points. This means the anchor
It has been shown that suspended bodyweight training exercises point either is individually locked/attached (e.g., gym rings,
can increase core muscle activation compared to similar core Jungle Gym™) or attached at a central anchor/pivot point with
exercises performed on a supported, stable surface (2). Due to the little to no movement (e.g., TRX™). This locked or static anchor
nature of the exercises/movements that suspended bodyweight point can restrict the length that the handles will have during
training exercises are performed, they often require full kinetic exercise movements.
chain involvement. It has also been suggested that suspension
With a static or locked anchor point, most exercise movements
training devices can provide improvement in balance, muscle
move the body around the handle, rather than the handle moving
size, strength, power, and flexibility. Thus, suspension bodyweight
around the body. This means the body must actively move
training implements appear to be functional training tools.
around a set focal point to enable the athlete to perform the
COMPARISON exercise movements (e.g., biceps curls, chest presses, or lat rows).
To understand how the inclusion of rotation differs from traditional Furthermore, most movements with static or locked anchors are
suspension bodyweight training, we first have to understand how performed primarily in the sagittal plane, while movements with a
suspension bodyweight training works. All suspension bodyweight free moving/unstable anchor can occur in one or all three planes
training exercises are based on several common factors: 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

NSCA COACH 1.2
difficult than with a static or locked anchor point. Due to the The transverse plane is often associated with rotational movement
instability of a free moving anchor point, the movement and like swinging a baseball bat, golf club, or hockey stick, passing
length of the cable constantly changes which increases the need a basketball, or kicking a soccer ball. In addition, the transverse
to stabilize not only the actively engaged joint(s) and musculature plane is where we see most injuries occur in daily activities such
but also the entire core and kinetic chain. as reaching or bending movements, (e.g., getting out of the car,
shoveling snow, picking up dropped keys, etc.). However, the
To clarify, the addition of “rotation” to suspension bodyweight ability to transition efficiently from one plane to another is of
training refers to the rotational nature of the anchor, and thus key importance.
the ability to add rotation to suspended bodyweight movements.
An example of a suspension bodyweight training tool that has Core stability is the ability to resist movement in the lumbar
an unstable, centrally located anchor point is the Rotational spine or anti-rotation (1). The primary goal is to stabilize the
Bodyweight Training™ device by CrossCore®. Introducing this type core, protect the lower back, and allow one to transfer lower
of rotational bodyweight training may be an asset to developing body power from the ground upwards through the kinetic chain
functional core stability and strength beyond what is provided (1). Trainers and coaches have also come to the realization that
through traditional suspension bodyweight training with a locked increasing strength just for the sake of increasing strength in
anchor point. the abdominals and back musculature may not be the answer to
developing core strength or stability; nor is rotation for simply
FUNCTIONAL TRAINING the sake of rotation. By placing emphasis on thoracic rotation and
Functional training can be thought of as training designed promoting lumbar stabilization, rotational suspension bodyweight
to help supporting/adjacent muscle groups work together training may be a valuable asset to developing functional core
synergistically by increasing motor unit recruitment. This process stability and strength.
is often achieved by introducing challenges to balance, controlled
instability, and proprioceptive training. The better trained our BENEFITS OF INCLUDING ROTATION
motor unit recruitment patterns become, the greater our ability Suspension bodyweight training exercises have been shown to
to stabilize the joints dynamically, thus, providing the potential to increase core muscle activation (2). These exercises may also
improve athletic performance, decrease injury risk, and promote improve balance, muscle size, strength, power, and flexibility. A
overall physical well-being. basic understanding of performance and training would suggest
that by adding an increased range of motion, controlled rotation,
Traditional suspension bodyweight training is potentially a and instability to traditional suspended bodyweight training
functional training tool. When discussing multiplanar movements, exercises, rotational suspension bodyweight training could
the conversation should involve rotation. However, movement possibly create greater integration of the kinetic chain
within the transverse plane does not happen without rotation. by increasing:
Since functional movements are often viewed as multiplanar or
triplanar, they should include rotational movements. • Core activation/engagement
Experts in the fields of sports performance, fitness, and tactical • Balance and proprioception
conditioning will agree to disagree on the inclusion of rotation into • Motor unit activation and muscle recruitment
their performance programs. Should spinal rotation be avoided
As is the case with most new training methodologies, products,
completely? Should spinal rotation be performed as component
and protocols, it takes time for formalized research on the
of conditioning? Regardless of what side of the fence one stands,
method to catch up with the practice. Rotational suspension
one thing remains clear—movement in the transverse plane will
bodyweight training introduces instability stimuli that may not
incorporate spinal rotation. The lumbar spine is designed for
be present in than traditional variations. How much instability is
anti-rotational movements while the thoracic spine is capable
enough, or too much? Strength and conditioning professionals
of dynamic rotational movements. Rotational movements of the
should understand the limitations of their athletes and never
thoracic spine may be preferred rather than training that allows
jeopardize form and safety for the ability to perform a movement
excess rotation of the lumbar spine.
no matter what modality is practiced. With that being said,
Training modalities such as medicine balls, sandbags, etc. all indications are that rotational suspension bodyweight training
have the ability to incorporate spinal rotation and multiplanar adopts the characteristics of traditional suspension bodyweight
movements. Because of the nature of the products themselves, training and provides ancillary stimuli to challenge instability and
they provide dynamic load resistance, which can easily move proprioceptive feedback; thus offering another valuable training
through space and multiple planes. Alternatively, cable-based tool for industry professionals to consider when designing their
exercises can provide movements with continuous load and the training and conditioning programs.
ability to concentrate on rotational movements that occur in the
transverse plane.

THE BENEFITS OF ROTATION IN SUSPENSION BODYWEIGHT TRAINING
REFERENCES
1. Kibler, WB, Press, J, and Sciascia, A. The role of core stability ABOUT THE AUTHOR
in athletic function. Sports Medicine 36(3): 189-198, 2006. Chris Camacho has been involved in the sports and fitness industry
for more than 20 years. He currently serves as CrossCore’s Director
2. Mok, NW, Yeung, EW, Cho, JC, Hui, SC, Liu, KC, and Pang, CH.
or Education and Programming. Prior to joining CrossCore®, he
Core muscle activity during suspension exercises. Published ahead
served as the Director of Fitness Development and Programming
of print. Journal of Science and Medicine in Sport. 2014.
for GoFit, Director of Strategic Partnerships for Fitness Anywhere
(TRX), Director of Business Development and Sports Marketing
for Power Plate North America, and has worked with numerous
professional strength and conditioning coaches and programs
domestically and internationally throughout his career. Camacho
earned his Master’s degree from the University of San Francisco
in Sport Management and his Bachelor’s degree in Exercise
Physiology with an emphasis in Athletic Training.
Steve Hess is a 17-year professional basketball strength and

conditioning coach based in Denver, CO. He is a former co-owner
of FORZA Fitness and Performance Center and is one of 12 trainers
worldwide who sits on the Under Armour Performance Training
Council. He is also the official spokesperson for the National Sports
Center for the Disabled and is also a member of National Basketball
Association (NBA) Team Fit. In addition, Hess has been featured
on NBA Inside Stuff, All-Access with Ahmad Rashad, NBATV, The
Eating Network, Men’s Fitness, Men’s Health, Celebrity Sweat,
and the Altitude Sports and Entertainment Network. A graduate
of Ithaca College, Hess received a Master’s degree in Physical
Education with an emphasis in Sports Medicine and a Bachelor’s
degree in Exercise Science Fitness and Cardiac Rehabilitation, as
well as being a Muscle Activation Technique Specialist (MATs).

NCAA RAISES CERTIFICATION STANDARDS
NEW REQUIREMENTS AT THE DIVISION I LEVEL

On April 24, 2014, the National Collegiate Athletic Association (NCAA) passed legislation requiring
Division I colleges and universities to employ strength and conditioning coaches who possess a
nationally accredited strength and conditioning certification. This new requirement is significant in
raising certification standards in college athletics. Additional information on this legislation can be
found on the National Strength and Conditioning Association’s (NSCA) website.
“Having a certification that is accredited guarantees that the strength coach has demonstrated a
certain set of skills and abilities to meet the performance needs of their sports teams and athletes,”
states Boyd Epley, NSCA Founder. As the worldwide leader in strength and conditioning certification
since 1985, the NSCA has taken steps to promote certification requirements at the collegiate level
through an active relationship with NCAA leadership.
WHAT THIS MEANS FOR CERTIFIED STRENGTH AND CONDITIONING SPECIALIST® (CSCS®)
CERTIFIED PROFESSIONALS
CSCS® professionals have obtained the most distinctive credential available to safely train athletes
at all levels. As certification becomes required for college strength and conditioning positions, the
CSCS® becomes even more valuable and provides a competitive edge in the job market.
For those who have not yet obtained the CSCS® certification, requirements, study materials, and
exam information can be found here. For those already certified, 2014 is a recertification year where
all continuing education must be completed by December 31. Track your progress and get more
information here.
CORE TRAINING FOR COMPETITIVE SURFERS
ALEXANDER HOWE, CYNTHIA VELASQUEZ, AND AARON WYANT, MS
S
urfing is a water sport where the surfer’s purpose is continue to catch as many high-quality waves as they can in order
to catch and ride the best moving waves, control the to attain the highest possible score. A comprehensive strength
intricate movements successfully, all while performing and conditioning program for a surfer should include numerous
radical maneuvers when the opportunity becomes available. To balancing exercises that will benefit the surfer because balance
accomplish this, the surfer needs to have a tremendous amount of training induces better reflex adaptations than traditional training
technical skills in order to execute controlled maneuvers and ride such as strength training (5).
the wave to its full potential. However, for a competitive surfer,
skill alone will not be enough to reach their full ability; thus, having SPORT-SPECIFIC DEMANDS
a comprehensive strength and conditioning program will allow Many different movements are required in order to perform surfing
the surfer to adapt and overcome the physiological demands of movements successfully, such as paddling, duck diving, holding
surfing. The purpose of this article is to examine the demands and breath underwater, riding the wave, etc. A surfer will spend
movement patterns of the sport of surfing and provide sample approximately 50 percent of the time paddling, either slowly and
pre-habilitation, flexibility, and cool-down routines and a sample passively, or quickly and powerfully to catch a wave (2). As stated
circuit workout that can be integrated into a comprehensive by Mendez-Villanueva and Bishop, in competitive surfers, overuse
strength and conditioning program. injuries appear to be becoming more common as surfers surf more
frequently and for longer periods of time, due to advancements
PHYSIOLOGICAL DEMANDS in insulated wetsuits, and the current level of professionalism (4).
One of the physiological demands required for the sport of surfing As the increasing frequency of shoulder and upper-body injuries
is the ability to activate the core musculature. A strong core will is associated with arm paddling, upper-body pre-rehabilitation is
allow for greater postural stability and extreme body positioning essential for competitive surfers to prevent chronic injuries. The
on the surfboard. The aerobic energy system will be needed overuse injuries associated with paddling are believed to result
for long, extensive paddling, and the anaerobic system will be from cervical and lumbar spine hyperextension as well as the
utilized for short and powerful movements, such as popping-up repetitive rotation that accompanies shoulder joint movement (4).
to catch a wave. During paddling, a surfer will utilize their upper
body strength and use primarily their latissimus dorsi, pectorals, Specified by Mendez-Villanueva, Bishop, and Hamer, surfers
and triceps. In competition surfing, surfers are subjected to spend between two to seven hours surfing each day for more
numerous 30-min heats where their best two waves (scores) than five days per week (3). However, surfing is restricted to
are recorded. Even though only two are noted, the surfers will environmental factors, such as seasonal and severe weather and

NSCA COACH 1.2
poor surfing conditions, which can lead to substantial periods visual balance ball throw exercise is aimed at minimizing the
out of the water and affect the fitness levels of surfers. Therefore, need for visually maintaining balance, and instead devotes the
it is recommended for the competitive surfer to maintain a sense of sight to throwing and catching the ball—this skill is useful
comprehensive sports-specific strength and conditioning program. while surfing to visually predict the wave movement rather than
postural stability.
MODIFYING INJURY RISK AT THE SHOULDER
With the purpose of the surfers riding effectively in a competitive The final exercise of the sample circuit is called a straight-arm
manner, the need to apply strength and conditioning program BOSU® balance rotation (Figures 18 and 19), which may help to
should focus on exercises to modify injury risk for the shoulder. increase the strength of the upper body while keeping the core
The program should focus on preparing surfers to sustain episodes activated. This requires an amount of physical strength in order
of intense, sporadic arm paddling with reduced fatigue-induced to maintain a good posture while rotating and holding a stable
disruptions, thus leading to an increased physiological adaptation position. This exercise can resemble the isometric contraction
(3). Exercises that modify injury risk should specifically target the that is commonly used throughout most movements while riding
high-risk injury areas for surfers that are susceptible to overuse a wave. This circuit continues to follow the essential demands
injuries. A sample pre-habilitation routine is provided in Table 1. of surfing, which may allow for increased postural stability, core
Figures 1 – 6 provide examples of the associated exercises. They strength, and dynamic balancing.
concentrate on the internal and external rotation of both shoulders
and the strengthening of the upper-back region. FLEXIBILITY AND COOL-DOWN ROUTINE
Surfers must contort their bodies in many different ways in order
THE APPLICATION OF A SPORTS-SPECIFIC to successfully ride a wave, such as maneuvers and tucking
SURFING ROUTINE into barrels. Therefore, with the increase of strength training
The purpose of a comprehensive strength and conditioning and demands for the sport, a surfer must allow adequate time
program is to enhance the surfer’s in-water performance and to and effort for a flexibility and cool-down routine. The sample
withhold the signs of fatigue. The sample circuit workout provided flexibility and cool-down routine provided in Table 3 is comprised
in Table 2 is meant to mimic the typical surfing movements of front-to-back leg lifts (Figures 20 – 22), scorpions (Figures
that are seen in the water when the surfer catches a wave. The 23 – 25), and back-to-front leg rotations (Figures 26 and 27).
positioning of the body throughout the exercises is paramount, as These exercises are controlled dynamic stretches that will give the
it is essential that the core is worked in every step to match the surfer a sufficient amount of time to cool down after a vigorous
in-water experience. The circuit begins by focusing on numerous training session. These exercises focus on the mobility of the hips,
back and shoulder muscles associated with the movement of hamstrings, and lower back in order to cope with the stresses
paddling with an emphasis on the shoulders. This is exemplified by a surfer may face. Afterwards, the surfer then should engage in
the dumbbell paddling exercise (Figures 7 and 8). The positioning appropriate static stretching sessions in order to aid in recovery
of the body for dumbbell paddling should imitate lying down on and flexibility for future performance. The focus should be on the
the surfboard and paddling through the water, which may assist upper body, hips, and legs.
in increasing paddling strength. Alternate exercises could include
work with battling ropes from a lying position or replacing the CONCLUSION
dumbbells with resistance bands. A surfer must withstand long and extensive periods of paddling,
holding their breath while underwater, and fast explosive bursts
The pop-up phase requires precise timing that is not predictable in order to catch a wave. The sample pre-habilitation routine for
because each wave breaks differently. The pop-up phase requires the modification of injury risk focuses on the shoulders and upper
fast speed with relatively low force requirements (1). An exercise back region. It is designed to help prevent serious injuries that
that mimics this explosive yet stable finish is the banded pop-up could have extensive rehabilitation and recovery periods. The
exercise (Figures 9 and 10). Transitioning immediately to dynamic sample circuit workout focuses on dynamic balancing, posture
balancing, which mimics the act of surfing a wave, requires stability, core, and powerful anaerobic movements. This aids the
tremendous amounts of skill and postural stability. In Figures 11 surfer in paddling, the pop-up phase, and wave riding. The sample
and 12, the jumping board balance exercise requires immediate flexibility and cool-down routine focuses on flexibility training and
balancing from a forceful landing that is relative to the actual cooling down, and may help the surfer maintain and/or progress
movement when riding a wave. When riding a wave, an elite surfer with their range of movement. The sample pre-habilitation routine,
will perform radical maneuvers in order to score the highest points circuit, and flexibility and cool-down routine were provided for
possible in his heat. Therefore, the surfer must show extreme consideration when designing a comprehensive strength and
postural control while rotating and completing the maneuvers to conditioning program for surfers in order to improve performance
the highest degree of difficulty. and help prevent injuries.
In Figures 13 – 15, the resistance balance rotation exercise has the

surfer balancing while rotating and activating the core muscles to
match the demands the surfer will experience when competing.
In Figures 16 and 17, the surfer continues to work on balance. The

REFERENCES
1. Eurich, AD, Brown, LE, Coburn, JW, Noffal, GJ, Nguyen, D, ABOUT THE AUTHOR
Khamoui, AV, and Uribe, BP. Performance differences between sin Alexander Howe is a senior at the University of Texas-Pan
the pop-up phase of surfing. Journal of Strength and Conditioning American, majoring in kinesiology. He is a National Collegiate
Research 24(10): 2821-2825, 2010. Athletic Association (NCAA) student-athlete who participates in
baseball. Howe’s future plans include returning to Australia and
2. Farley, ORL, Harris, NK, and Kilding, AE. Physiological
training athletes there.
demands of competitive surfing. Journal of Strength and
Conditioning Research 26(7): 1887-1896, 2012. Cynthia Velasquez is a senior at the University of Texas-Pan
3. Mendez-Villanueva, A, Bishop, D and Hamer, P. Activity profile American, majoring in Kinesiology. She is a National Collegiate
of world-class professional surfers during competition: A case Athletic Association (NCAA) student-athlete who competes in the
study. The Journal of Strength and Conditioning Research 20(3): heptathlon. Velasquez has future plans to coach track and field
477-482, 2006. athletes.
4. Mendez-Villanueva, A, Bishop, D. Physiological aspects of Aaron Wyant is a Graduate Strength and Conditioning Coach at
surfboard riding performance. Sports Med 35(1): 2005. the University of Texas-Pan American (UTPA) in Edinburg, TX. He
5. Paillard, T, Margnes, E, Portet, M, and Breucq, A. Postural recently graduated with a Master of Science degree in Kinesiology
ability reflects the athletic skill level of surfers. European Journal of from UTPA in December 2013.
Applied Physiology 111(8): 1619-1623, 2011.

NSCA COACH 1.2
TABLE 1. SAMPLE PRE-HABILITATION ROUTINE TO MODIFY INJURY RISK AT THE SHOULDER

EXERCISE REPETITIONS SETS
Internal and external rotations 10 1
Shoulder height internal and
10 1
external rotations
Bent-over front raises 10 1
TABLE 2. SAMPLE CIRCUIT WORKOUT

Cardio (warm-up):
5 min
Bike, jog, or treadmill
Dumbbell paddling 10 each arm 3
Banded pop-ups 10 3
Jumping board balance 10 3
Resisted balance rotations 10 each side 3
Visual balance ball throws 15 3

Straight-arm BOSU
1 min 3
balance rotations
TABLE 3. SAMPLE FLEXIBILITY AND COOL-DOWN ROUTINE

Front to back leg lifts 10 each 2
Scorpions 10 each 2
Back to front leg rotations 10 each 2
Static stretching 25 min

FIGURE 1. INTERNAL AND EXTERNAL ROTATIONS FIGURE 2. INTERNAL AND EXTERNAL ROTATIONS
FIGURE 3. SHOULDER HEIGHT INTERNAL AND FIGURE 4. SHOULDER HEIGHT INTERNAL AND
EXTERNAL ROTATIONS EXTERNAL ROTATIONS
FIGURE 5. BENT-OVER FRONT RAISE FIGURE 6. BENT-OVER FRONT RAISE

NSCA COACH 1.2
FIGURE 7. DUMBBELL PADDLING FIGURE 8. DUMBBELL PADDLING
FIGURE 9. BANDED POP-UP FIGURE 10. BANDED POP-UP
FIGURE 11. JUMPING BOARD BALANCE FIGURE 12. JUMPING BOARD BALANCE

FIGURE 13. RESISTANCE BALANCE ROTATION FIGURE 14. RESISTANCE BALANCE ROTATION
FIGURE 15. RESISTANCE BALANCE ROTATION
FIGURE 16. VISUAL BALANCE BALL THROW FIGURE 17. VISUAL BALANCE BALL THROW

NSCA COACH 1.2
FIGURE 18. STRAIGHT-ARM BOSU® BALANCE ROTATION FIGURE 19. STRAIGHT-ARM BOSU® BALANCE ROTATION
FIGURE 20. FRONT-TO-BACK LEG LIFTS
FIGURE 21. FRONT-TO-BACK LEG LIFTS FIGURE 22. FRONT-TO-BACK LEG LIFTS

FIGURE 23. SCORPION FIGURE 24. SCORPION
FIGURE 25. SCORPION
FIGURE 26. BACK-TO-FRONT LEG ROTATIONS FIGURE 27. BACK-TO-FRONT LEG ROTATIONS

NSCA COACH 1.2

GASTROINTESTINAL WELLBEING AND OVERALL HEALTH
DAWN WEATHERWAX, RD, CSSD, ATC, CSCS
V
ery few people are aware of how important the health FIBER
of their digestive system is to their overall wellbeing. The American Dietetic Association (ADA) supports the
One of the main reasons for this phenomenon is that the consumption of dietary fiber from a variety of plant foods
gastrointestinal (GI) tract is comprised of numerous neurons that as a means to help digestion (11). In addition, fibers that are
release neurotransmitters, much like the brain. Any imbalance can incompletely or slowly fermented by microflora in the large
impair the immune system, nervous system, and affect the way the intestine promote normal laxation and are integral components
body loses fat and gains muscle (2,6,13). of diet plans to treat constipation and prevent the development
of diverticulosis and diverticulitis. A diet adequate in foods
A poor working digestive system can cause a variety of problems.
containing fiber is also usually rich in micronutrients and
One of the most common dysfunctions is the imbalance between
nonnutritive ingredients that have additional health benefits (11).
the good and bad bacteria. An imbalance can negatively affect
It has also been shown that a fiber-rich diet is associated with
insulin resistance, fermenting unused energy substrates, digestion
a lower risk of colon cancer (11). Some common food sources
and absorption, production of vitamins for intestinal tract,
recommended for dietary fiber intake include corn bran, wheat,
hormone production (i.e., cortisol/thyroid), mood, memory, and
oats, blueberries, avocados, nuts, pears, and peaches (4).
immune health (6,13,15).
GLUTAMINE
When gut flora is balanced it optimally breaks down the food that
Humans under catabolic stress show an increased efflux of
is consumed. It even breaks down carbohydrates into short chain
glutamine from skeletal muscle (5). Because of the combination of
fatty acids (SCFAs). This process increases mitochondrial function
reduced dietary intake and increased metabolic demands, patients
and insulin sensitivity. A healthy gut also affects the rate at which
under catabolic stress may be in a state of glutamine deficiency.
we absorb fatty acids and the amount of calories that are stored
Numerous studies showed that supplemental glutamine results
as fat. Research shows that some will consume up to 30% more
in improved GI function (5). Some common sources of glutamine
calories to achieve the same level of fullness (15). Lastly, a poor
include eggs and turkey (4).
gastrointestinal wellbeing can increase an inflammatory cytokine
response and lead to increased cortisol production which is a ZINC
hormone in your body that depletes lean muscle and holds onto Zinc has an important role in protein synthesis, which ultimately
fat in the abdominal region (1,6,7,9,10,12,17,19). affects GI epithelia, hormone regulation, and the immune system
(5). Many clinical trials of zinc supplementation have shown
Even the food we consume can impact the microflora balance. All
improved outcomes in children with GI diseases (5). Some
oral food consumption has to be digested and absorbed by the
common food sources recommended for zinc intake include meat
gut. If one’s diet is below optimal standards then that individual
(e.g., beef, turkey, poultry), wild rice, nuts, and seeds (4).
is susceptible to the possibility of many health problems. A diet
free of refined and processed grains, added sugars, and foods VITAMIN A
that may cause inflammation can help support a healthy mixture Vitamin A affects epithelia cell integrity, immune function, and
of gut microflora (3,16,19). retinal function (5). Deficiency of Vitamin A can lead to reduced
intestinal cell division and differentiation, and has been associated
If you have any symptoms such as bad breath, burping after
with impaired barrier function of the GI tract (5,18). Some common
meals, inadequate digestion, burning in the stomach, nausea,
food sources recommended for vitamin A intake include apricots,
bloating, gas, constipation, diarrhea, and foul smelling stools
sweet potatoes, carrots, kale, peas, and spinach (4).
you might seek professional guidance. In addition, if you have a
history of allergies, eczema, hormonal imbalances, and any other PROBIOTICS
autoimmune diseases you may take a serious look at your diet and Probiotics are defined as live microorganisms in fermented foods
gut health. that promote good health through establishing an improved
balance in intestinal microflora (5). In addition to preventing GI
One of the best ways to address an unhealthy gut is to eliminate,
disease, probiotics have been effective in lessening the severity
restore, and mend with certain foods and possible supplements. It
and longevity of several GI conditions (5,8). Some common
is highly recommended that you seek out a medical professional
sources of probiotics are cultured dairy products and yogurt (4).
or a dietitian to ensure you do this properly. Gastrointestinal
wellbeing is important to every individual’s overall health. It also
helps maximize muscle gain and fat loss efforts. The following
is a short list of recommended nutrients to assist with
gastrointestinal wellbeing.

NSCA.com
PREBIOTICS 12. Musso, G, Gambino, R, and Cassader, M. Obesity, diabetes, and

Nondigestible food ingredients that beneficially affect the body gut microbiota the hygiene hypothesis expanded? Dia Care 33(10):
by selectively stimulating the growth and activity of bacteria in 2277–2284, 2010.
the colon are defined as prebiotics. Compared with probiotics, 13. O’Hara, AM, and Shanahan, F. The gut flora as a forgotten
prebiotics stimulate the preferential growth of a limited number organ. EMBO Rep 7(7): 688-693, 2006.
of health-producing commensal flora already residing in the
14. Roberfroid, MB. Prebiotics: Preferential substrates for specific
colon (5,14). However, further studies need to be conducted
germs? American Journal of Clinical Nutrition 73(suppl): S406-
before prebiotics can be recommended as a food additive or
409, 2001.
dietary supplement (4).
15. Sears, CL. A dynamic partnership: Celebrating our gut flora.
Maintaining balance and overall health of the digestive system is Anaerobe 11(5): 247-251, 2005.
imperative to optimal bodily function. A well-planned diet that
16. Spreadbury, I. Comparison with ancestral diets suggests dense
includes the nutrients listed previously will help optimize the
a cellular carbohydrates promote an inflammatory microbiota, and
body’s response to training, prevent health issues, and maintain
may be the primary dietary cause of leptin resistance and obesity.
gastrointestinal wellbeing.
Diabetes Metab Syndr Obes 5: 175-189, 2012.
REFERENCES 17. Suzuki, K, Simpson, KA, Minnion, JS. The role of gut hormones
1. Bäckhed, F, Ding, H, Wang, T, et al. The gut microbiota as an and the hypothalamus in appetite regulation. Endor J 57(5): 359-
environmental factor that regulates fat storage. Proc Natl Acad Sci 372, 2010.
USA 101(44): 15718-15723, 2004.
18. Thurnham, DI, Northrop-Clewes, CA, McCullough, FS, Das,
2. Björkstén, B, Sepp, E, Julge, K, Voor, T, and Mikelsaar, M. BS, and Lunn, PG. Innate immunity, gut integrity, and vitamin A in
Allergy development and the intestinal microflora during the first Gambian and Indian infants. J Infect Dis 182(suppl): S23-28, 2000.
year of life. J Allergy Clin Immunol 108(4): 516-520, 2001.
19. Turnbaugh, PJ, Ley, RE, Mahowald, MA, Magrini, V, Mardis,
3. Burcelin, R. Regulation of metabolism: A cross talk between ER, and Gordon, JI. An obesity-associated gut microbiome with
gut microbiota and its human host. Physiology 27(5): 300-307, increased capacity for energy harvest. Nature 444(7122): 1027-
2012. 1031, 2006.
4. Cummings, JH, Macfarlane, GT, and Englyst, HN. Prebiotic 20. United States Department of Agriculture. Agricultural
digestion and fermentation. American Journal of Clinical Nutrition Research Service: National Nutrient Database for Standard
73(suppl): S415-420, 2001. Reference. 2014. Accessed April 2014 from, www.ars.usda.gov.
5. Duggan, C, Gannon, J, and Walker, WA. Review article:
Protective nutrients and functional foods for the gastrointestinal
ABOUT THE AUTHOR
tract. American Journal of Clinical Nutrition 75(5): 789-808, 2002.
Dawn Weatherwax is a Registered Dietitian with a specialty in
6. Guarner, F, and Malagelada, JR. Gut flora in health and Sports Nutrition and is the Founder of Sports Nutrition 2Go. She
disease. The Lancet 361(9356): 512-519, 2003. is also a Board Certified Specialist in Sports Dietetics, which is
7. Hugot, JP. Inflammatory bowel disease: A complex group of the premier professional sports nutrition credential in the United
genetic disorders. Best Pract Res Clin Gastroenterol 18(3): 451-462, States. In addition, she is an athletic trainer and a Certified
2004. Strength and Conditioning Specialist® (CSCS®) from the National
Strength and Conditioning Association (NSCA). Therefore, she
8. Isolauri, E. Probiotics in human disease. American Journal of brings a comprehensive and unique understanding of an athlete’s
Clinical Nutrition 73(suppl): S1147-1151, 2001. body and its nutritional needs to those interested in achieving
9. Kuroki, T, Ohta, A, Sherriff-Tadano, R, Matsuura, E, Takashima, specific performance goals and optimal health. She is also the
T, Iwakiri, R, and Fujimoto, K. Imbalance in the stress-adaptation author of “The Official Snack Guide for Beleaguered Sports
system in patients with inflammatory bowel disease. Biol Res Nurs Parents” and “Complete Idiot’s Guide to Sports Nutrition,” as
13(4): 391-398, 2011. well as a contributing author for “Unique Considerations for
the Female Athlete.”
10. Ley, RE, Turnbaugh, PJ, Klein, S, and Gordon, JI. Microbial
ecology: Human gut microbes associated with obesity. Nature
444(7122): 1022-1023, 2006.
11. Marlett, JA, McBurney, MI, and Slavin, JL. Position of the
American Dietetic Association: Health implications of dietary fiber.
Journal of the American Dietetic Association 102(7): 993-1000,
2002.

CORE TRAINING FOR COMPETITIVE DIVING
NATHANIEL CASTANEDA AND STEFAN HERNANDEZ
T
he performance of springboard or platform diving requires For optimal results, focus should be placed on implementing
explosive power and technique, as well as a strong core. sport-specific exercises into an exercise regimen. Because sports
The core is the key to having body control after the initial activity involves movement in the three planes—sagittal, frontal,
leverage of the springboard or platform. The sport of competitive and transverse—core musculature must be assessed and trained
diving places an emphasis on form and technique, which makes in these planes (1). Diving is multidirectional and multiplanar, so
core stability a must for divers at any level. The review of literature having a strong core is essential in holding the rest of the body
is limited by the amount of information that informs strength together while performing the required movements. A strong core
coaches on formal resistance training techniques that emphasize will allow a diver to perform each phase of a dive proficiently.
functional core training techniques for competitive diving. This
article aims to inform the reader on some functional training KNOWING THE SPRINGBOARD
techniques that will help the competitive diving athlete improve For a springboard diver, the first thing to know is the special
their diving performance. characteristics (energy transfer) of the springboard. It is like
riding a horse for the first time—it is important to know the
WHAT IS THE CORE? horse before even getting on it. The basic characteristic of the
The core has been typically known as the foundation or engine springboard is its potential to store energy. An energy transfer
of all limb movement, and certainly lives up to its name (1). It is occurs when the board goes down, as it stores energy from
the body’s center of gravity and essentially where all movement the diver into the springboard; when the springboard goes
begins. The main function of the core is to provide stability, up, it returns the energy from the board to the diver (13). It is
develop power, provide balance, and enhance sports performance, paramount that the diver is familiar with the springboard well
among other things (14). before any further training takes place.
In general, the core musculature includes the muscles of the PHASES OF A DIVE
trunk and pelvis that are responsible for the maintenance of Excellent diving performances depend on sound takeoff
stability of the spine and pelvis region (4). The core musculature is mechanics, good height, excellent form in the air, finishing the
responsible for supporting postures, creating motion, coordinating rotation well above the water, and a rip entry (an entry into
muscle actions, allowing for stability, absorbing force, generating the water that results in minimal splashing) (10). There are five
force, and transmitting forces throughout the body (5). Whether categories of dives: a forward, backward, reverse, inward, and
moving or sitting down, the muscles of the core are always active. twist. Each dive has a takeoff, a central (aerial), and entry phase.

NSCA COACH 1.2
TAKEOFF The first exercise is a tuck-up. It starts with the athlete lying on the
The takeoff from a springboard requires an approach, the hurdle, floor on their back, with their arms straight out above their head
the two-foot gather, and finally the actual takeoff into the aerial so their body is as long as possible. To perform the tuck-up, the
phase. It is essential that the diver has control of the springboard, knees will pull toward the chest and the chest will pull toward the
and doing that requires control of the body. The purpose of the knees to meet in the middle. The arms wrap around the knees, just
hurdle is to get the most downward velocity, which then results in like an actual tuck position. At this point, the buttocks should be
a greater vertical velocity. The major function of the approach and the only body part in contact with the ground. It is very similar to
hurdle in springboard dives is to establish favorable conditions for a sit-up, but instead of stopping at a sitting position, the athlete
the takeoff (board depression and recoil) that follows (9). This will continues all the way to a tucking position (Figures 11 and 12).
give the diver the longest time of flight, a prerequisite for higher
Another exercise that may help strengthen a diver’s core
difficulty dives.
musculature for body control during the aerial phase would be
A land-based exercise that may help improve the hurdle is the the bent-arm plank with a pike. This particular exercise requires
power skip. It is performed with the same basic mechanics of a resistance band and a hook or rail to hang the band from.
skipping, except it is performed with an exaggeration on the Both feet are inserted into both ends of the band and the initial
upward motion using the core to drive the knee upwards and position is a low plank, or bent-arm plank (Figure 13). The athlete’s
skip higher (Figures 1 – 3). This may help strengthen the core and body should be suspended by the resistance band so the spine
improve control of the body while on the springboard. is parallel to the floor. Once in this position, the athlete performs
a pike with the back and the legs remaining perfectly straight.
The part of the takeoff that requires the most power is exploding Only the hips will bend as the core contracts, as well as the toes
from the two-foot gather off the springboard. There are two being pointed. This exercise is designed to help with control so
exercises that may help increase power and control during this the athlete should perform the pike slowly and controlled to make
movement. The first exercise is a depth jump (11). To perform sure the correct form is emphasized (Figures 13 and 14). To put
this, the athlete will need a platform between 12 – 36 in. high emphasis on the shoulders, which is also critical when performing
depending on the level of maturity and preparation of the athlete, a rip entry, repeat the exercise except in a high plank, or a straight-
and period of training within the periodization cycle (measured arm plank. When doing this, the body should still be suspended
ledges, bleachers, or plyometric boxes work well for this). Starting parallel to the floor, so adjustments to the length of the resistance
with both feet on the edge of the platform and the toes off the band may be needed to account for the extension of the arms. The
edge, the athlete should simply lean forward, and step their feet same pike action will then occur. The end position should be with
off the platform. Immediately upon ground contact, the athlete the upper body perpendicular to the floor and a 90-degree angle
should absorb the landing with both feet (like a two-foot gather at the hips (Figures 15 and 16).
on the springboard) and explode off the ground into a vertical
jump by extending their hips, knees, and ankles and utilizing a ENTRY
forward arm swing (Figures 4 – 7) (11). It is important to note that After all the tucks, pikes, somersaults, and twists, comes the
the athlete should avoid letting their knees collapse inwards upon entry phase. Training the core musculature is critical, not only for
landing. This may also help improve control on the springboard, as safety and stability of the lumbar region, but also for controlled
well as the ability to turn downward velocity into vertical velocity. entries into the water. To perform a rip entry successfully, the ideal
position is to be fully extended and perpendicular to the surface of
The second exercise is a tuck jump, or vertical squat jump. This the water. To achieve this position, strong core musculature, back
exercise consists of a stand-still jump straight up and using extensors, and glutes are needed.
the core, or trunk, musculature to pull both knees to the chest,
almost like a tuck position (Figures 8 – 10) (11). This exercise is To strengthen the core musculature, performing an exercise called
most applicable for takeoffs during dives that involve a tuck. the teaser may be beneficial. The athlete starts by lying on their
This exercise can also be added to the depth jump for further back with their arms straight out over their head, hips bent at
complexity and progression. 90 degrees, and knees bent at 90 degrees. The athlete will then
swing their arms forward, reaching for their knees while the knees
AERIAL straighten out. From a profile view, the athlete’s body should form
In the aerial phase, one of two positions will occur: a tuck or pike an upside-down “A” (Figure 18). When returning to the starting
position. Falling from mid-air into a deep pool does not provide position, the athlete should make sure to keep their legs up in
much time of flight, so entering and exiting these two positions order to keep the core musculature engaged (Figures 17 and 18).
with speed and precision are very important. Two exercises
similar to the two previously listed may help strengthen the core
musculature required to perform and transfer to and from these
positions during the dive.

Straight-leg back extensions may also help to strengthen the back 7. Malisoux, L, Francaux, M, Nielens, H, et al. Stretch-shortening
extensors. The athlete should have a straight back, bend their cycle exercises: An effective training paradigm to enhance
body at the hips, and extend their arms straight above their head. power output of human single muscle fibers. Journal of Applied
Slowly, extend the back keeping everything but the hips straight Physiology 100: 771-779, 2006.
(Figures 19 – 21). Keeping the lumbar and thoracic spine, and neck 8. Markovic, G. Does plyometric training improve vertical jump
straight is important for safety, as well as proper performance of height: A meta-analytical review. British Journal of Sports Medicine
the exercise. 41: 349-355, 2007.
Another exercise that may help build core strength and stability is 9. Miller, DI, Taylor, GW, and Zecevic, A. Hurdle preflight in
called the BOSU® plank with single-leg raise. To do this, the athlete springboard diving: A case of diminished returns. Research
will place their hands on the flat side of the BOSU® balance trainer Quarterly for Exercise and Sport 73(2): 134-145, 2002.
at shoulder-width, in a position similar to that of a push-up (Figure 10. Miller, DI, and Zecevic, A. In search of the awesome rip in
22). Once in position, the athlete should elevate one leg upwards platform diving entries. USD Coach Development Manual 551-561,
by getting a strong core and activating the glutes. The athlete 2007.
should alternate legs while always keeping the back straight
during transitions (Figures 22 and 23). To increase difficulty, 11. Sandler, D. “Sports Power.” Champaign, IL: Human Kinetics;
the athlete can place only one hand on the center of the BOSU® 156-184, 2005.
balance trainer and follow the same instructions (Figure 24). 12. Simenz, CJ, Dugan, CA, and Ebben, WP. Strength and
conditioning practices of National Basketball Association strength
CONCLUSION and conditioning coaches. Journal of Strength and Conditioning
Training to be a competitive diver is no easy task. This sport Research 19: 495-504, 2005.
demands a vast amount of strength, speed, balance, and accuracy.
Just like in any sport, divers need to have the proper infrastructure 13. Wang, Q. The springboard diving techniques analysis.
in order to be successful. When it comes to competitive diving, International Journal of Sports Science and Engineering
core strength is an essential quality. Without core strength, being 2(3): 185-192, 2008.
able to perform a proper dive is highly unlikely. This is due to the 14. Willardson, JM. Core stability training: Applications to sports
high dependence of the core throughout each phase of the dive. conditioning programs. Journal of Strength and Conditioning
Because it is a technique-specific sport, correct and disciplined Research 21(3): 979-985, 2007.
training is of utmost importance. Each specific dive requires a
unique set of technique, power, and flexibility to perform, but
having the tools to unlock these things will set your athletes ABOUT THE AUTHOR
up for success. Nathaniel Castaneda is a senior at the University of Texas-Pan
American. He has earned an Associate of Science degree, and is
REFERENCES currently working to attain a Bachelor of Science degree. He is
1. Akuthota, V, and Nadler, SF. Core strengthening. Archive a kinesiology major and biology minor, with a focus in athletic
Physical Medicine Rehabilitation 85: S86-92, 2004. training. After graduation, Castaneda plans to continue his
education to pursue a doctor of physical therapy degree.
2. Ebben, WP, and Blackard, DO. Strength and conditioning
practices of National Football League strength and conditioning Stefan Hernandez is currently a senior at the University of Texas
coaches. Journal of Strength Conditioning Research 15: 48-58, Pan-American, with a kinesiology major and biology minor. After
2001. graduating, Hernandez plans to either go into physical therapy or
3. Ebben, WP, Carroll, RM, and Simenz, CJ. Strength and become a high school tennis coach. Hernandez has found a passion
conditioning practices of National Hockey League strength and for both coaching tennis and the rehabilitation of the human body.
conditioning coaches. Journal of Strength and Conditioning
Research 18: 889-897, 2004.
4. Handzel, TM. Core training for improved performance. NSCA’s
Performance Training Journal 2(6): 26-30, 2003.
5. Kibler, WB, Press, J, and Sciascia, A. The role of core stability
in athletic function. Sports Med 36(3): 189-198, 2006.
6. Markovic, G, Jukic, I, Milanovic, D, et al. Effects of sprint and
plyometric training on muscle function and athletic performance.
Journal of Strength and Conditioning Research 21: 543-549, 2007.

NSCA COACH 1.2
FIGURE 1. POWER SKIP FIGURE 2. POWER SKIP FIGURE 3. POWER SKIP
FIGURE 4. DEPTH JUMP FIGURE 5. DEPTH JUMP
FIGURE 6. DEPTH JUMP FIGURE 7. DEPTH JUMP

FIGURE 8. TUCK JUMP FIGURE 9. TUCK JUMP FIGURE 10. TUCK JUMP
FIGURE 11. TUCK-UP FIGURE 12. TUCK-UP

NSCA COACH 1.2
FIGURE 13. BENT-ARM PLANK WITH PIKE FIGURE 14. BENT-ARM PLANK WITH PIKE
FIGURE 15. STRAIGHT-ARM PLANK WITH PIKE FIGURE 16. STRAIGHT-ARM PLANK WITH PIKE
FIGURE 17. TEASER FIGURE 18. TEASER

FIGURE 19. STRAIGHT-LEG BACK EXTENSION FIGURE 20. STRAIGHT-LEG BACK EXTENSION
FIGURE 21. STRAIGHT-LEG BACK EXTENSION FIGURE 22. BOSU® PLANK WITH SINGLE-LEG RAISE
FIGURE 23. BOSU® PLANK WITH SINGLE-LEG RAISE FIGURE 24. BOSU® PLANK WITH SINGLE ARM AND LEG RAISE

NSCA COACH 1.2

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 exercise performed. The strength gained when using isometric
fitness and when training to improve athlete performance, exercises is limited to the angle of the muscle being exercised.
has become commonplace. In reviewing training programs, Training to increase isometric strength at one specific joint angle
we find this exercise, and its training variations (e.g., long-lever is not a good use of time for most athletes because most sports
posterior-tilt plank, the reverse side plank bridge, etc.), shows require the athlete to be strong through a more complete range of
up frequently. Despite this widespread popularity, some aspects motion rather than only being strong at one specific position.
of this exercise cause me to question its placement in a training
program meant to assist a healthy athlete that is training to Additionally, if improving trunk stabilization is a goal of training,
improve athletic performance. performing a traditional barbell squat or front squat has been
found to be an effective exercise at achieving this goal (2).
Before looking at the possible limitations of the exercise when Researchers found that squatting with a moderate external load
the goal of training is enhanced athletic performance, it is first was an effective method to cause trunk muscle activation. The
important to describe the exercise to enhance clarification. other benefit of a squat, as compared to performing a plank, is
According to the National Strength and Conditioning Association’s that it is performed in a sport-specific position (i.e., standing)
“Developing the Core” book, the plank is performed in the using a sport-specific movement pattern (i.e., flexion and
following manner (6): extension at the ankles, knees, and hips).
1. Lie on your abdomen with your palms on the floor, feet Another limitation of prolonged planks has to do with the concept
together, and spine in a neutral position of progression. One of the basic principles of resistance training is
the concept of progression. For a training program to continue to
2. Lift your body up on your elbows and toes, keeping your
produce higher levels of performance, the intensity of the training
head, torso, and legs in a straight line
program must be progressively increased (1). Therefore, for
3. Contract your abdominals and gluteals to prevent your example, if I want to increase my squat one-repetition maximum I
midsection from sticking up in the air or sagging in the middle have to increase the load on the bar gradually. The problem with
4. Maintain this position for the prescribed time this, in relationship to the plank, is that the plank is a bodyweight
exercise; no external resistance is typically used when performing
The primary limitations of the plank are provided in the exercise
this exercise. As a result, in terms of progression, when performing
description above. First, the exercise is performed in a prone
the plank the ability to apply the concept of progression is limited
position with the body supported on the toes and elbows. As
to either changing the position in which the plank is performed
explained by Gamble, biomechanical specificity includes such
(e.g., long-lever plank) or increasing the duration in which the
things as posture and limb position (5). As a result, an exercise
plank position is maintained (e.g., progressing from 30 s to 45
performed in a standing position (e.g., medicine ball twisting
s and so on). While I agree that changing the position in which
throws) will transfer more effectively to improving athlete
the plank is performed can make the exercise more challenging,
performance than performing an exercise in a seated or supine
eventually the athlete will reach a point where the exercise is
position (e.g., twisting crunches). Craig and Judge agree that it
performed in the most challenging position possible and no
can be argued that the most effective way to enhance strength
further progression is possible in terms of positioning.
or power for a specific sport comes from selecting exercises or
activities that have mechanical specificity to the chosen sport and At that point, the only other method to provide overload is to
replicating those movement patterns in training (3). Because few, increase the duration of the exercise. However, as we have already
if any, sports involve competing in the prone position required established, performing an isometric contraction in a non-sport-
when performing a plank, and because few, if any, sports involve specific position is of little value to most athletes. As a result,
the prolonged isometric contractions used when performing increasing the length in which the plank is held simply increases
a plank, it can be said that the degree of specificity when the time the athlete is performing an exercise that has limited
performing a plank is quite low for the vast majority of sports. benefit in terms of improving performance, which is obviously
not a decision most strength and conditioning coaches would
As stated, the plank exercise involves holding a prone position in
knowingly choose to make. As a result, it makes sense that
an extended isometric action. Isometric muscle actions involve the
when working with healthy athletes whose main goal is to
production of force without movement of the joint or shortening/
improve athletic performance, the plank has limited value in
lengthening of the muscle fibers (4).
most situations.
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

NSCA.com
REFERENCES
1. Baechle, TR, and Earle, RW. Essentials of Strength and ABOUT THE AUTHOR
Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 380, 2008. Allen Hedrick is the Head Strength and Conditioning Coach at
Colorado State University-Pueblo, in Pueblo, CO. Previously,
2. Clark, DR, Lambert, MI, and Hunter, AM. Muscle activation in Hedrick has been the Head Strength and Conditioning Coach
the loaded barbell squat: A brief review. Journal of Strength and at the United States Air Force Academy, the National Strength
Conditioning Research 26(4): 1169-1178, 2012. and Conditioning Association (NSCA), and the United States
Olympic Training Center. Prior to that, he worked as a graduate
3. Craig, BW, and Judge, LW. The basics of resistance training
assistant while pursuing his Master’s degree at Fresno State
program design: Where do I start? Strength and Conditioning
University. Hedrick was named the NSCA’s Collegiate Strength and
Journal 31(6): 75-77, 2009.
Conditioning Coach of the Year in 2003. Frequently published
4. Colburn, JW, Beck, TW, Devries, HA, and Housh, TJ. in various journals related to strength and conditioning, Hedrick
Conditioning for Strength and Human Performance. (2nd ed.) has authored books on football and dumbbell training, written
Philadelphia, PA: Lippincott, Williams, and Wilkins; 45-64, 2013. chapters in three textbooks related to strength and conditioning,
and has spoken at numerous conferences and clinics both
5. Gamble, P. Implications and applications of training specificity nationally and internationally.
for coaches and athletes. Strength and Conditioning Journal 28(3):
54-58, 2006.
6. Willardson, JW. National Strength and Conditioning

Association’s (NSCA) Sport Performance Series: Developing the
Core. Champaign, IL: Human Kinetics; 46, 2014.

MATTHEW CRAWLEY, MS, CSCS
W
hen people in the fitness industry hear the term “core,” COMMON CATEGORIES
often they think about the abdominal muscles within When programming for the core there are several parameters to
the human body. However, the core is much more than consider. Common categories strength and conditioning coaches
just the abdominal muscles; it includes the posterior muscles should be aware of include strength, endurance, stability, and
as well. The core can be defined as the surrounding muscles power. Laying the foundation of core strength is critical when
that support the spine to provide stability and generate power developing an athlete through training.
during athletic movements (1). Some of these muscles include
the rectus abdominis, internal oblique, external oblique, erector The ability of an athlete to transfer force from the feet, through
spinae, latissimus dorsi, transverse abdominis, iliocostalis, and the the legs, to the midsection, and all the way to the upper body is
multifidus (6). Since so many muscles are involved with the core, important for athletic performance and strength development (3).
strength and conditioning coaches should focus on developing Heavy resistance and low repetitions can help increase strength
all core muscles around a multi-joint exercise and/or movement and power of the core musculature (5). An example of this transfer
strength and conditioning program. of force would be the deadlift exercise, which traditionally involves
a slow, yet methodical vertical pull that requires a transfer of force.
Core exercises, when included in training, should focus on all A progression would be the power clean variation from the floor,
planes of motion, and not place excessive stress on the lumbar which will use the deadlift motion and then switch gears for the
spine. Choosing specific exercises should be a point of emphasis second pull to generate more force production.
because the core musculature has a stabilizing role when an
athlete sprints, jumps, cuts, lifts, or moves in general or in Endurance is integral to all sports because it also helps lay the
competitions. Core exercises may help increase the rigidity foundation to increase the work capacity of the athlete. Higher
and strength of the stabilizers of the spine under external repetition sets assist to help develop aerobic fitness levels with
loads, helping muscles transfer force and overcome resistance the individual. According to Buddy Morris, the Head Strength and
of the functioning limbs (4). Core muscles, like all muscles, Conditioning Coach for the Arizona Cardinals National Football
should be stressed to the point where they must adapt to the League (NFL) football team, core training for football should be
unaccustomed demands (1). In order to adapt to the demands done in circuit style for 150 – 500 repetitions to enhance aerobic
and produce the desired physiological response, the goals of the fitness, work capacity, and endurance in the muscles trained (4).
athletes should be considered when selecting core exercises to Obviously, this example applies specifically to the football athletes
include in programming. trained by Morris. However, this can also be an effective recovery

NSCA COACH 1.2
method if programmed properly with the intention to enhance upper and lower extremity activation progressions can be put
proper blood flow circulation, remove metabolic wastes, and together by bringing the arms up and legs up at the same time to
enhance nutrient transfer (4). The core exercises utilized by Morris’ perform a V-up.
athletes included Russian twists, wood choppers, and stir the pot
to help increase the plasticity of their core (4). MEDICINE BALLS
Medicine balls are one of the most underused pieces of gym
Power training involves full dynamic contractions, which relate equipment. They can be used to develop power and work capacity,
directly to sports. Transferring kinetic energy from the lower but the weight of the medicine balls must match the abilities of
and upper extremities for sports can be improved by exercises each athlete and the desired goals of the program. Some examples
with variations in jumps, hops, and skips; explosive and maximal of these exercises include standing chest throws, overhead throws,
strength movements; Olympic-style lifts; and sprints. Having an underhand throws, and lateral throws. For power development,
underdeveloped core makes it virtually impossible to correctly and throws should be prescribed to a maximal effort per throw with no
effectively execute these types of movements if a solid foundation more than 20 – 30 total repetitions. Work capacity or endurance
is not created. medicine ball training should include higher repetitions (i.e., 200
or more reps), utilizing lighter weights. Some examples of work
Stability training works very well for the injured and recovering capacity exercises are overhead taps, chest taps, lateral taps,
athletes in a rehabilitation setting. These exercises should be underhand taps, floor chest pass taps, around the world, figure 8s
intended to improve segmental, spinal, and whole body stability (vertical and horizontal), and bus drivers.
to increase the sensorimotor input to the central nervous system.
Performing any type of single-limb work can help increase the MEDICINE BALL “AROUND THE WORLD” EXERCISE
brain’s response to auditory and visual cues (2). Description: Hold the medicine ball with two hands, keep the
elbows unlocked, and bring the medicine ball across the face
DEAD BUG SERIES and then behind the head clockwise and counterclockwise while
A valuable exercise for core muscle activation is the dead bug maintaining a neutral spine.
series. This technique can effectively teach athletes how to engage
their core properly to complete a specific movement pattern. Coaching Cues: Bring the ball close to the body; lift the elbow to
To begin, athletes should lay supine with their legs and arms increase range of motion and mobility for the shoulder.
straightened. The athletes should engage their core by finding
their iliopsoas muscle, and focus on “sucking in their abdominals Variations: Extend the arms overhead and bring the medicine ball
as if they are preparing to inflate a balloon” to learn how to clockwise and counterclockwise in big circles. This can be from top
maintain a neutral lumbar spine. to bottom or bottom to top. Other variations include moving the
ball around the hips or below the knees.
The next step is to bring both arms overhead to activate the
oblique muscles and keep the lower back and diaphragm down MEDICINE BALL “FIGURE 8 (VERTICAL AND
and tight. Before any lower extremities are used, it is important HORIZONTAL)” EXERCISE
that the athletes be able to engage their upper core. Other Description: Extend the arms out in front of the chest while
variations involve slowly moving the arms to 90 degrees for a holding a medicine ball. Retract the scapulae and traps “down and
specific number of repetitions, or holding at angles of 180, 90, and back” to lock the shoulders in place. Move the ball up and down to
45 degrees. make a vertical figure 8 pattern, or move it left to right to make a
horizontal figure 8 pattern.
When approaching the activation of the lower extremities,
instructions include pulling the ribs down and keeping the back Coaching Cues: Push the chest out and pull the shoulders “down
flat. Arms may be put underneath the glutes to help support and back.” Stay tight through the entire body.
the lower back if an athlete complains of pain. This pain may be
Variations: Reverse the directions of the figure 8, or perform
a result of not engaging all their core muscles actively. For the
utilizing resistance bands attached to an anchor point.
next cue, the athletes are told to bring their legs straight up to
90 degrees, hold and engage, then bring them down to various MEDICINE BALL “BUS DRIVERS” EXERCISE
angles for specific repetitions while keeping their core engaged Description: Extend the arms out in front while holding a medicine
the whole time. After they perform the repetitions with variations ball. Retract the scapulae and traps “down and back” to lock the
they can then lower their legs and relax. shoulders in place. While holding the ball out in front, turn it from
top to bottom like turning a doorknob with both hands.
Several variations can be used such as the 6 in., 45-degree hold,
or these can be done with resistance. Other progressions include Coaching Cues: Push the chest out and pull the shoulder “down
holding the hands out, or on their head, and keeping their chin and back.” Stay tight through the entire body.
up to maintain focus and control. Tempo can be added for an
eccentric focus by lowering extremities at certain paces. Lastly, a Variations: Reverse directions, or include holding protocols after
contralateral approach can be added by reaching dynamically or each turn.
holding with the opposite arm in line with the opposite leg. The
POSTERIOR CHAIN CONCLUSION

The posterior chain includes the erector spinae, glutes, and When it comes to developing an athlete’s core, it is up to the
hamstrings. These muscle groups are equally important for strength and conditioning professional to know their athletes
optimal performance as the abdominal muscles listed previously. and their goals. A good strength and conditioning coach should
Exercises should concentrate on developing the back extensors know when and how to progress or regress their athletes. They
while minimizing loads on the spine to control body positions. should also know that training the core is not something that
Exercises that develop the posterior chain include band walks, should be overlooked in any athlete’s program. Not only can a
monster walks, clamshells, quadruped/bird dog variations, hip strong core potentially reduce injury, but it may even improve
bridges, groin planks/hip taps, slideboard multidirectional lunges, sports performance.
slideboard leg curls, and good mornings. The posterior chain
should not be avoided when designing a strength and conditioning REFERENCES
program as a weakness in either the abdominal or posterior 1. Brown, K. Touch your core with light load/high velocity
muscle groups can negatively affect performance. resistance training. NSCA Performance Training Journal 8(5): 6-7,
2009.
“CLAMSHELLS” EXERCISE 2. Kutz, MR. Evidence for core training: What works and for
Description: Place a mini band around both legs just above the who? NSCA Performance Training Journal 8(5): 10-12, 2009.
knees, lay on your side with yours knees bent to approximately
90 degrees, and place one foot on top of the other. Keeping the 3. McNamara, J. Building an exercise program that includes core
bottom leg on the ground, lift the top leg away from the body by training. NSCA Performance Training Journal 10(5): 17-19, 2011.
contracting your glutes. 4. Morris, B, and Williams, R. American Football Physical
Preparation 2013.
Coaching Cues: Keep the bottom leg on the ground. The legs
should remain at 90 degrees to help prevent injury. 5. Schoenfeld, B. Strategies for optimal core training program
design. NSCA Performance Training Journal 10(5): 20-24, 2011.
Variations: Perform sitting on a bench, or place the band around 6. Szelog, M. Core exercises: What is the core and how do you
the ankle or below knee. activate it? NSCA Performance Training Journal 11(5), 11-12, 2012.
“QUADRUPED/BIRD DOG VARIATIONS” EXERCISE
Description: Get down on the ground on your hands and knees ABOUT THE AUTHOR
with your arms fully extended. Be sure to keep your hands flat Matthew Crawley is the Head Strength and Conditioning Coach for
on the ground and your neck and spine in a neutral position. men’s basketball at Webber International University, FL. Previously,
Keep the core tight, back flat, and lift one leg out to the side. Crawley served as a Performance Center coach at the National
Return to the starting position and perform the same action Strength and Conditioning Association (NSCA) Headquarters in
with the opposite leg. 2013. He has extensive experience working in the private sector
with youth, high school, college, professional, tactical, and Olympic
Coaching Cues: Keep the core tight, back flat, and do not dip or
athletes. Crawley holds a Master of Science degree in Health and
rotate the hips when performing the movements.
Human Performance from Canisius College, and is certified as a
Variations: Legs bent at 90 degrees; leg straight out at 180 Certified Strength and Conditioning Specialist® (CSCS®) through
degrees; move the leg in circles in/out; move the legs in circles the NSCA.
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.

STRENGTH COACHES: All Olympic, high school, college, and professional coaches
DO YOU QUALIFY FOR THE NSCA REGISTRY? who possess an accredited certification in strength and
RSCC stands for Registered Strength and Conditioning conditioning are certified by the NSCA.
Coach. The NSCA Registry is made up of these
experienced strength and conditioning coaches. The The NSCA has certified over 42,000 professionals that may
Registry sits at the top of the NSCA coaching path and or may not qualify for the NSCA Registry based on their
includes RSCCs who have at least two years of strength experience.
and conditioning coaching experience. The RSCC*D
distinction includes those with 10 years or more of strength The RSCC Program is sponsored by
and conditioning coaching experience and the RSCC*E Muscle Milk® while Direct Fitness Solutions
emeritus identifies coaches with 20 years or more of strength sponsors a ceremony and provides an
and conditioning coaching experience. RSCC*E Ring to recognize strength
coaches with 20 years or more of strength
coaching experience. The RSCC*E Ring
has become one of the highest honors a
strength coach can receive.
“Another association that I am a member of has a Master

Strength Coach distinction that requires 12 years of
experience. I was the first to receive the Master Strength
Coach Jacket and felt is was a significant achievement.
Having the jacket placed on my shoulders in front of my
peers was a tremendous feeling. My jacket hangs in a closet
All Major League Baseball (MLB) strength and conditioning except for one day a year, but I am reminded of what a
coaches are part of the NSCA Registry, which means they all great experience it was each time I watch the Green Jacket
possess: presented at the Masters Tournament in Augusta, GA. I
certainly do not want to diminish the Master Strength Coach
• The Certified Strength and Conditioning Specialist® distinction in any way, but having been the first to receive
(CSCS®) certification both awards, I have come to recognize the RSCC Ring as a
• Two or more years of experience as a strength and higher distinction in the strength coaching industry. A ring
conditioning coach working with athletes to improve has always been a mark of prestige whether it is a wedding
performance ring, championship ring, or ring presented in a ceremony
to honor a significant achievement. The RSCC*E Ring is not
Athletic directors who are looking to hire a qualified strength quite the Lifetime Achievement Award, but it is visible each
coach must look through hundreds of resumes of candidates day on your hand as a reminder of 20 years of strength and
that may have certifications behind their name, but what conditioning experience. I have seen the faces of the new
they really need is someone that has the experience to do recipients of the RSCC*E Ring, heard their comments, and
the job safely and get results. Athletic directors could save watched them proudly raise their fists to show their rings.
time by choosing an RSCC. Some even do fist bumps when they see another member of
the Registry as a sign of distinction and honor.”
The NSCA Registry is exclusive to strength and condition - Boyd Epley, NSCA Founder
coaches that are experienced and take an annual renewal
course to stay abreast of the latest safety practices. If your Members of the Registry get together at an RSCC meet and
CSCS strength coach has the experience to qualify for the greet in January at the NSCA Coaches Conference and at the
RSCC status, then have them apply at NSCA.com. There is a RSCC Luncheon in July at the NSCA National Conference.
one-time cost of $100 and a $25 annual renewal course fee
to maintain their status in the Registry. If you are a strength coach that qualifies, or know one that
may qualify, you are encouraged to apply to this great
Registry at NSCA.com. perienc distinction
TRAVIS BROWN, MS, CSCS,*D
A
thletes are required to jump, bend, twist, push, and pull FLAG POLE (FIGURES 1 AND 2)
all while performing sport-specific motions. Many sports Start in a wide, athletic stance with a straight bar attached to an
require execution of these motions from a standing anchor point to the side above the head. The arms are extended
position. While training the core, it would make sense to overhead, but not locked, with the straight bar parallel to the
incorporate these motions while the athletes are on their feet. floor and attached to the high anchor point (e.g., a cable pulley).
Training from a standing position may place demands on the While staying in place, rotate the feet, hips, and shoulders at a
body in terms of efficiency and coordination while simultaneously 90-degree angle, keeping the arms straight and bringing the bar
strengthening the core musculature in a similar manner in which it down to the midline of the body. This exercise involves pulling
will be used on the field or court. and rotation in multiple planes of motion using a horizontal line
of force. This exercise is great for throwing motions and rotational
An athlete’s core strength can be a major factor that influences
strength and stability.
performance. It can dictate their ability to control movements,
make adjustments sharper and quicker, and transfer power from SAMURAI (FIGURES 3 AND 4)
the lower body to upper body, and vice versa. If the body is Start in a wide, athletic stance with a straight bar attached to
thought of as a chain, and the core is a weak link in that chain, an anchor point to the side at hip-height. The arms are down in
then it can adversely affect an athlete in all of the movements they front and straight, but not locked. Rotate the back foot, hips, and
are required to perform. shoulders in a direction away from the anchor point, bringing the
middle of the bar to chest level, while shifting weight to the back
More importantly, in the training setting, the athlete needs to train
foot. This exercise involves pushing and rotation in multiple planes
not only their core but also their entire body in the ways that they
of motion using a horizontal line of force. This exercise is great for
are going to use it on the field. Considerations also have to be
swinging motions and rotational strength and stability.
taken into account so the movement patterns are specific for
the athlete in regards to how the body is put together. Most TWIST TO PRESS (FIGURES 5 AND 6)
traditional methods to train the core are piecemeal in fashion, Start in a wide, athletic stance with a straight bar attached to
targeting various aspects of the core musculature, but doing so an anchor point to the side at chest-height. Grip the bar with
separately. Oftentimes, athletes may focus on one exercise for an overhand grip with the elbows at the same level of the bar.
stability, one for trunk flexion, one for trunk extension, and one for Press with the arm nearest to the anchor point while rotating the
rotation. This is not a very efficient strategy. The body is designed back foot, hips, and shoulders and keeping the line of resistance
to work together, and balance all of the demands at the same straight. This exercise involves pushing and rotation.
time, in motion.
HIGH-TO-LOW CHOPPERS (FIGURES 7 AND 8)
Kneeling medicine ball throws, Russian twists, leg raises, and Start with a wide, athletic stance with the cable handle facing the
various floor supine core exercises (V-ups, bicycles, etc.) are low anchor point. The arms are extended high and to the right.
exercises that may be effective, but may be performed in ways Rotate 90 degrees, turning the hips, shoulders, and back foot
that are not sport specific. A more specific way to train the core down and to the left while keeping the eyes on the anchor point.
for many athletes would be on their feet to provide stability of Repeat the movement in the opposite direction. This exercise is
the spine for optimal power transfer. Using a cable machine, great for throwers, as it uses eccentric loading.
bands, or different tools will open up many different variations
and applications for a wide range of athletes. These tools should WAX-ON/WAX-OFF (FIGURES 9 AND 10)
also incorporate stability into the movement, rather than having Start with a wide, athletic stance with the cable handle at chest
separate stability-focused exercises. Training in this fashion will be height and the anchor point to the side. The handle should be
more in line with how the athlete uses their body on the field or vertical to the ground at chest level with wrists straight and
court, thus increasing the carryover from the weight room to the elbows up. Perform a vertical circle from head level down to waist
field or court. level clockwise or counterclockwise. Complete the circle and then
repeat the movement while maintaining a stable, athletic position.
As athletes train on their feet and produce horizontal rotational This exercise is great for shoulder range of motion and stability.
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:

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

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

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

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

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

NSCA.com

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

NSCA COACH 1.2
With knowledge of the major muscles of the core and their REFERENCES
primary functions, it is easier to understand the movements of the 1. Desjardins, L. Functional anatomy part 6 – Abdominal muscles.
exercises for the core musculature. Knowing how these muscles Lyndseydesjardins.com. 2012. Retrieved January 2014 from http://
work will help the individual develop a stronger core to work the lyndseydesjardins.com/functional-anatomy-part-6-abdominal-
spine appropriately. It is important to remember these key tips muscles.
when executing core exercises:
2. International Association of Fire Fighters. Back injuries and the
1. Control of breathing: As a basic rule, in order to achieve a full fire fighter. Occupational Medicine IAFF. 2014. Retrieved January
contraction of the core muscles, exhale during the concentric 2014 from https://www.iaff.org/hs/Resi/BackPain.asp.
motion and inhale during the eccentric motion to create intra-
abdominal pressure 3. United States Department of Labor. Nonfatal occupational
injuries and illnesses requiring days away from work, 2012. United
2. Do not bend or flex the abdomen to the point of feeling a
States Bureau of Labor Statistics. 2013. Retrieved January 2014
strain in the back muscles
from http://www.bls.gov/news.release/osh2.nr0.htm.
3. Execute the concentric motion quickly but controlled
4. Execute the eccentric motion slowly while inhaling
ABOUT THE AUTHOR
5. Limit core training to 3 – 4 times per week to help prevent Alex Hughes is a firefighter for the Grand Ledge Area Emergency
overtraining Service Authority and is an avid weightlifter. He holds the Tactical
A proper training routine for the core musculature requires Strength and Conditioning Facilitator® (TSAC-F™) certification
multiple movements in order to recruit all of the different muscles through the National Strength and Conditioning Association
properly. By incorporating all of the different core muscle groups, (NSCA). Hughes also holds two degrees with honors in Fire Science
it provides a good balance in strength across the entire core. For and Paramedic Technology and is currently working toward earning
example, a routine that consists solely of sit-ups and crunches may his Certified Strength and Conditioning Specialist® (CSCS®) through
engage some abdominal muscles but may neglect many others. the NSCA. He has also proctored the Candidate Physical Ability Test
This can cause muscle imbalance. A successful training routine (CPAT) testing for the Lansing Regional Fire Training Academy.
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.
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.

PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION
LUKE BEASLEY, CSCS
A
coach once said that deep squats cure anything. Though the body to use all muscles available will help transfer specific
obviously not completely true, squats can do much more movements to the field or court.
than one would imagine if proper loading and mechanics
are followed. The primary objective of this article is to present To utilize the entire body to perform the squat, the core
information about the back squat and examine the muscle groups musculature should receive attention during execution. Without a
involved in the exercise to provide tips for effective execution. strong stable core, one cannot likely increase weight in the squat
without increasing the risk of injury. While the squat increases
A squat is a multi-joint movement that encompasses the entire core rigidity, it should not be the sole means used to strengthen
body. The muscle groups primarily utilized in the squat— the core. Because the squat can be done with high intensity,
quadriceps and posterior chain (hamstrings, gluteals, and spinal increasing the core’s ability to withstand resistance may develop
erectors) —are some of the largest in the body. The posterior strength, power, speed, and control. Having a strong core may also
chain muscle group may be a main contributor to the success of lead to improvements in other areas of athletics and everyday life.
the squatting movement. Though the posterior chain is a main
contributor, the quadriceps muscles may not be appropriately Here are some tips for the beginning position of a back squat:
utilized when proper form is not followed. Both poor form and
• Spread the floor apart with your feet. This will activate the
weakness in the posterior chain may lead to overcompensation
hamstrings and gluteals requiring the production of torque.
of the quadriceps.
Torque is the rotation of an object about an axis. In this
However, many may not know how to utilize their entire body in case, the axis is the acetabulofemoral joints (hips) and the
the back squat. Many lifters may unknowingly deactivate a part tibiofemoral joint (knees), and the object is the upper and/
of the body (e.g., upper back or the core) by relaxing when they or lower body. The primary objective of the hamstrings and
should be contracting. Using the entire body increases the amount gluteals is to extend the hip. Spreading the floor apart with
of weight lifted while maintaining proper form. Injuries may your feet forces a slight external rotation in the hip and
also be prevented further if the whole body is used to support pushes the head of the femur to the anterior causing an
the weight and execute the movement. The back squat may be extension in the hip joint; thus, this has engaged both the
beneficial for athletes in every sport since athletic movements hamstrings and the gluteals.
require control and coordination of the entire body. Training

NSCA COACH 1.2
• Squeeze the bar. Squeezing the bar helps to recruit the upper • Push through the heels. Pushing through the heels will help
body into the lift. Having a strong upper back and activated keep the knees behind the toes. When looking at a profile of
triceps supports the weight and helps protect the spine. a body, the heel supports the rest of the body because it is at
Squeezing the bar allows for more muscle activation. the base of the frontal plane and the easiest transfer of force
to the ground.
• Set the core (using the Valsalva maneuver). Setting the
core is important for spinal protection and maximal muscle • Hips and shoulders rise at the same time. Ensuring that the
activation. This is accomplished by taking a deep breath and back stays neutral is important to help prevent injuries while
forcing pressure on the diaphragm in the downward phase of performing the squat. The back will have the most potential
the squat. Inhalation until the core is tight should occur before to flex as the bar moves upward. To prevent this flexion, the
loading, should be held, and then expired once past the shoulders must rise in unison with the hips. This is achieved
“sticking point.” This is more commonly known as the Valsalva by allowing the hips to get underneath the bar. Another
maneuver. In this maneuver air is kept from escaping the helpful tool in this regard is to drive the elbows under the
lungs, and the muscles of the abdomen and rib cage contract bar as well. This will push the shoulders up while activating a
to create rigid compartments of liquid in the lower torso and strong scapular platform.
air in the upper torso. An advantage of the Valsalva maneuver The back squat is a total body movement that requires activation
is that it increases the rigidity of the entire torso, making it of all the muscles in the body in order to execute properly. Never
easier to support heavy loads (1). compromise proper form and execution in the quest for additional
Now, here are some additional tips for squatting mechanics: weight. By properly activating all the muscles in the body, one
may reach higher weight lifts and the coinciding muscle growth
• Sit back and down. Begin the squat by lowering the body as with less risk of injury. Increased transfer of strength and power to
if sitting down on a chair or a bench (Figure 1). Preventing the athletic field or court are also among the rewards of utilizing
the knees from moving over the toes may be important for the back squat properly.
activating the posterior chain.
• Sit at least parallel. Partial squats only reap partial rewards. REFERENCES
Squatting to a depth that is at least parallel to floor may 1. Harman, E. Biomechanics of resistance exercise. In: Baechle,
be beneficial in increasing activation of the posterior chain TR, and Earle, RW (Eds.), NSCA’s Essentials of Strength Training
muscles (Figure 2). The term parallel refers to the axis line and Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 85,
of the knee and hip joints in relation to the ground. Sitting 2008.
parallel means that the top of the hip joint must sink below
the top of the kneecap, or at least even (parallel). ABOUT THE AUTHOR
• Keep a neutral spinal alignment. Neutral spinal alignment Luke Beasley is a co-owner of Relentless Training Corps, a personal
is the natural alignment of the spine from the coccyx to and team training business since September 2013. He graduated
the base of the skull. A common mistake is the tendency summa cum laude at the top of his class from Limestone College
to not maintain a “flat back.” Spinal flexion can be a sign of with a Bachelor of Science degree in Strength and Conditioning. He
loading too much weight or because a weak core prevents has also interned at Progressive Sports Physical Therapy and the
spinal stabilization. A flat or slightly arched lower back can Edge of Columbia, SC.
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.

PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION
FIGURE 1. INITIAL SQUATTING MOVEMENT FIGURE 2. SQUATTING DEPTH EXAMPLE
LIVE
| JUNE 10, 2014
ORIGINS AND EVOLUTION OF THE WESTERN DIET: HEALTH IMPLICATIONS FOR THE 21ST CENTURY
Dr. Loren Cordain
Dr. Loren Cordain is The New York Times bestselling author of The Paleo Diet among 5
other titles and lectures extensively on the “Paleolithic Nutrition” concept worldwide. In this
webinar, he’ll be exploring the changes in the environment that began with the introduction
of agriculture and animal husbandry 10,000 years ago. Because the human genome has not
yet evolved, so-called diseases of civilization have emerged.

NSCA Coach 1.2

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

NSCA Coach 1.2

Uploaded by

Copyright:

Available Formats

NSCA

NSCA COACH 1.2 | NSCA.COM 1

information that is research-based and

Copyright 2014 by the National

Disclaimer: The statements and

Reproduction without permission

2 NSCA COACH 1.2 | NSCA.COM

DEVELOPING ATHLETICISM IS THE C.O.R.E. OF POSITIVE YOUTH DEVELOPMENT

06 THE BENEFITS OF ROTATION IN SUSPENSION BODYWEIGHT TRAINING

10 CORE TRAINING FOR COMPETITIVE SURFERS

20 GASTROINTESTINAL WELLBEING AND OVERALL HEALTH

22 CORE TRAINING FOR COMPETITIVE DIVING

30 LIMITATIONS OF THE PLANK

CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING

HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

TRAIN YOUR CORE TO PREVENT INJURIES

44 PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION

NSCA COACH 1.2 | NSCA.COM 3

RICK HOWARD, MED, CSCS,*D, USAW

4 NSCA COACH 1.2 | NSCA.COM

adolescence. Positive youth development has been shown to lead

NSCA COACH 1.2 | NSCA.COM 5

CHRIS CAMACHO, MA, CSCS, AND STEVE HESS, MED, MATS

With an unstable, centrally located anchor point, an environment

6 NSCA COACH 1.2 | NSCA.COM

NSCA COACH 1.2 | NSCA.COM 7

Steve Hess is a 17-year professional basketball strength and

8 NSCA COACH 1.2 | NSCA.COM

NEW REQUIREMENTS AT THE DIVISION I LEVEL

ALEXANDER HOWE, CYNTHIA VELASQUEZ, AND AARON WYANT, MS

10 NSCA COACH 1.2 | NSCA.COM

In Figures 13 – 15, the resistance balance rotation exercise has the

NSCA COACH 1.2 | NSCA.COM 11

12 NSCA COACH 1.2 | NSCA.COM

TABLE 1. SAMPLE PRE-HABILITATION ROUTINE TO MODIFY INJURY RISK AT THE SHOULDER

TABLE 2. SAMPLE CIRCUIT WORKOUT

Resisted balance rotations 10 each side 3

Visual balance ball throws 15 3

TABLE 3. SAMPLE FLEXIBILITY AND COOL-DOWN ROUTINE

NSCA COACH 1.2 | NSCA.COM 13

FIGURE 5. BENT-OVER FRONT RAISE FIGURE 6. BENT-OVER FRONT RAISE

FIGURE 7. DUMBBELL PADDLING FIGURE 8. DUMBBELL PADDLING

FIGURE 9. BANDED POP-UP FIGURE 10. BANDED POP-UP

NSCA COACH 1.2 | NSCA.COM 15

FIGURE 15. RESISTANCE BALANCE ROTATION

16 NSCA COACH 1.2 | NSCA.COM

FIGURE 20. FRONT-TO-BACK LEG LIFTS

NSCA COACH 1.2 | NSCA.COM 17

FIGURE 23. SCORPION FIGURE 24. SCORPION

FIGURE 25. SCORPION

18 NSCA COACH 1.2 | NSCA.COM

NSCA COACH 1.2 | NSCA.COM 19

DAWN WEATHERWAX, RD, CSSD, ATC, CSCS

20 NSCA COACH 1.2 | NSCA.COM

PREBIOTICS 12. Musso, G, Gambino, R, and Cassader, M. Obesity, diabetes, and

NSCA COACH 1.2 | NSCA.COM 21

NATHANIEL CASTANEDA AND STEFAN HERNANDEZ

22 NSCA COACH 1.2 | NSCA.COM

NSCA COACH 1.2 | NSCA.COM 23

24 NSCA COACH 1.2 | NSCA.COM

FIGURE 1. POWER SKIP FIGURE 2. POWER SKIP FIGURE 3. POWER SKIP

FIGURE 4. DEPTH JUMP FIGURE 5. DEPTH JUMP

FIGURE 6. DEPTH JUMP FIGURE 7. DEPTH JUMP

NSCA COACH 1.2 | NSCA.COM 25

ALLEN HEDRICK, MA, CSCS,D, RSCCD, FNSCA