The Core.
Over the years, in all branches of sport, more and more importance has been given to training ‘the core’.
What then is the core and why and in what way can we train and develop the core?
The core is the torso and its associated abdominal and back muscles. It has a number of roles in the execution of movement.
1) It is a firm base for the limbs to leaver from to produce forward movement. If not firm power will be lost in the transfer from limb to boat.
2) It is used for balance – so our limbs can put all effort into our boat’s movement – rather than stopping us fall in!
3) The powerful core muscles give the rotational power needed for both endurance and sprint paddling. (casual recreational paddling will often use arm muscles for power but if you engage the core you will tier more slowly).
There is a mass of information about the core in books and online which you can look up if interested. Here are a few pointers to help you on your way.
Firm Core. Sit up in the boat as if you were at an interview or a string was pulling from the top of your head – then pull your belly button in to your spine as hard as you can and release about 50%. You will notice that by doing this you are tilting your pelvis and activating your abdominal muscles. This results in a slight tension or firming of the core but will not tier you.
Balance . The best way to improve balance is to get in a boat that you find too wobbly for comfort. After half an hour get back in your regular boat and you won’t believe how stable it feels! Do this regularly. On land there are lots of Swiz Ball routines but I just stand on 1 leg for 1 min. then the other leg – too easy – try it with your eyes shut and arms by your side. Still too easy – eyes shut and paddle action with a broom stick - then wave the free leg as well – then get a swiz ball.
Rotational Power. Lots online. At the club the ergo is great for this and all aspects of paddling technique. At home, and in the club ‘gym’, I use a bungee or bike inner tube. Sit on the floor with one leg straight and the other with a slight bend. The elastic you have chosen should be in a loop that will go over the foot of the bent leg and held in the hand on the same side with torso upright and turned with straight arm to the loop. Now, with core firm, push the leg straight as you turn the torso so the straight arm and shoulder pull the elastic. You may need to try a few different forms of elastic to find something that stretches far enough and still needs effort all the way. I found a racing bike inner tube or a physio band work well when looped a few times. Be sure not to lean back as you pull so all the effort is from the twisting action of the torso.
Over the years, in all branches of sport, more and more importance has been given to training ‘the core’.
What then is the core and why and in what way can we train and develop the core?
The core is the torso and its associated abdominal and back muscles. It has a number of roles in the execution of movement.
1) It is a firm base for the limbs to leaver from to produce forward movement. If not firm power will be lost in the transfer from limb to boat.
2) It is used for balance – so our limbs can put all effort into our boat’s movement – rather than stopping us fall in!
3) The powerful core muscles give the rotational power needed for both endurance and sprint paddling. (casual recreational paddling will often use arm muscles for power but if you engage the core you will tier more slowly).
There is a mass of information about the core in books and online which you can look up if interested. Here are a few pointers to help you on your way.
Firm Core. Sit up in the boat as if you were at an interview or a string was pulling from the top of your head – then pull your belly button in to your spine as hard as you can and release about 50%. You will notice that by doing this you are tilting your pelvis and activating your abdominal muscles. This results in a slight tension or firming of the core but will not tier you.
Balance . The best way to improve balance is to get in a boat that you find too wobbly for comfort. After half an hour get back in your regular boat and you won’t believe how stable it feels! Do this regularly. On land there are lots of Swiz Ball routines but I just stand on 1 leg for 1 min. then the other leg – too easy – try it with your eyes shut and arms by your side. Still too easy – eyes shut and paddle action with a broom stick - then wave the free leg as well – then get a swiz ball.
Rotational Power. Lots online. At the club the ergo is great for this and all aspects of paddling technique. At home, and in the club ‘gym’, I use a bungee or bike inner tube. Sit on the floor with one leg straight and the other with a slight bend. The elastic you have chosen should be in a loop that will go over the foot of the bent leg and held in the hand on the same side with torso upright and turned with straight arm to the loop. Now, with core firm, push the leg straight as you turn the torso so the straight arm and shoulder pull the elastic. You may need to try a few different forms of elastic to find something that stretches far enough and still needs effort all the way. I found a racing bike inner tube or a physio band work well when looped a few times. Be sure not to lean back as you pull so all the effort is from the twisting action of the torso.
