Core training is a fundamental aspect of any sports program, not only for health but also for performance. When the objective is mainly the latter, we must seek the greatest transfer to the sports gestures or demands of the sport practiced.
In this article, we explain three core exercises with great transfer for runners.
This is an exercise that can be useful to internalize the career technique by moving in a sagittal plane when we flex our knees and hips and transverse when we perform the trunk rotation.
It is a complex, slow and rhythmic movement that allows us a total focus on the position of our joints in space and that helps us when running to improve our lumbopelvic stability by learning to properly dissociate the movement of the pelvis and lumbar spine.
Squat drawer side (side box squat)
This is a variant of the squat to the drawer. Although the video is made with a bar, it is not strictly necessary to use it since we can also create instability by holding a dumbbell or kettlebell on the side where the drawer is.
It is an exercise of lateral anti-flexion in the frontal plane but what is special about this exercise is that this anti-movement pattern must be executed while performing a squat, which mainly moves in the sagittal plane. But this is not all since keeping the knee aligned during the movement requires stability in the transverse plane through abduction and external hip rotation.
Anti-Skid Plate (anti-sliding plank)
Finally, this is an advanced variant of the traditional plank. If you look closely, the video athlete places the feet on a polished surface and carries bags that wrap his feet. This causes that when supporting them store to slide which accentuates the moment of column extension.
The traditional iron is in itself a basic anti-extension exercise that can help us improve our lumbopelvic stability in the sagittal plane, but by doing it in this way we increase the intensity of the exercise remarkably. plate (anti-sliding plank)
