HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

TRAVIS BROWN, MS, CSCS,*D

thletes are required to jump, bend, twist, push, and pull

all while performing sport-specific motions. Many sports
require execution of these motions from a standing
position. While training the core, it would make sense to
incorporate these motions while the athletes are on their feet.
Training from a standing position may place demands on the
body in terms of efficiency and coordination while simultaneously
strengthening the core musculature in a similar manner in which it
will be used on the field or court.
An athletes core strength can be a major factor that influences
performance. It can dictate their ability to control movements,
make adjustments sharper and quicker, and transfer power from
the lower body to upper body, and vice versa. If the body is
thought of as a chain, and the core is a weak link in that chain,
then it can adversely affect an athlete in all of the movements they
are required to perform.
More importantly, in the training setting, the athlete needs to train
not only their core but also their entire body in the ways that they
are going to use it on the field. Considerations also have to be
taken into account so the movement patterns are specific for
the athlete in regards to how the body is put together. Most
traditional methods to train the core are piecemeal in fashion,
targeting various aspects of the core musculature, but doing so
separately. Oftentimes, athletes may focus on one exercise for
stability, one for trunk flexion, one for trunk extension, and one for
rotation. This is not a very efficient strategy. The body is designed
to work together, and balance all of the demands at the same
time, in motion.

FLAG POLE (FIGURES 1 AND 2)

Start in a wide, athletic stance with a straight bar attached to an
anchor point to the side above the head. The arms are extended
overhead, but not locked, with the straight bar parallel to the
floor and attached to the high anchor point (e.g., a cable pulley).
While staying in place, rotate the feet, hips, and shoulders at a
90-degree angle, keeping the arms straight and bringing the bar
down to the midline of the body. This exercise involves pulling
and rotation in multiple planes of motion using a horizontal line
of force. This exercise is great for throwing motions and rotational
strength and stability.

SAMURAI (FIGURES 3 AND 4)

Start in a wide, athletic stance with a straight bar attached to
an anchor point to the side at hip-height. The arms are down in
front and straight, but not locked. Rotate the back foot, hips, and
shoulders in a direction away from the anchor point, bringing the
middle of the bar to chest level, while shifting weight to the back
foot. This exercise involves pushing and rotation in multiple planes
of motion using a horizontal line of force. This exercise is great for
swinging motions and rotational strength and stability.

TWIST TO PRESS (FIGURES 5 AND 6)

Start in a wide, athletic stance with a straight bar attached to
an anchor point to the side at chest-height. Grip the bar with
an overhand grip with the elbows at the same level of the bar.
Press with the arm nearest to the anchor point while rotating the
back foot, hips, and shoulders and keeping the line of resistance
straight. This exercise involves pushing and rotation.

HIGH-TO-LOW CHOPPERS (FIGURES 7 AND 8)

Kneeling medicine ball throws, Russian twists, leg raises, and
various floor supine core exercises (V-ups, bicycles, etc.) are
exercises that may be effective, but may be performed in ways
that are not sport specific. A more specific way to train the core
for many athletes would be on their feet to provide stability of
the spine for optimal power transfer. Using a cable machine,
bands, or different tools will open up many different variations
and applications for a wide range of athletes. These tools should
also incorporate stability into the movement, rather than having
separate stability-focused exercises. Training in this fashion will be
more in line with how the athlete uses their body on the field or
court, thus increasing the carryover from the weight room to the
field or court.
As athletes train on their feet and produce horizontal rotational
forces, for example, the athletes will learn to use their entire body
to generate force. This may synchronize the accessory musculature
(links in the chain from the ground up) throughout the body that
contribute to performing a particular movement on the field or
court that the exercise was designed to simulate. To help produce
a dynamic core that can be evident on the field or court, the
following exercises are recommended for dynamic stability of
the core:

36

Start with a wide, athletic stance with the cable handle facing the
low anchor point. The arms are extended high and to the right.
Rotate 90 degrees, turning the hips, shoulders, and back foot
down and to the left while keeping the eyes on the anchor point.
Repeat the movement in the opposite direction. This exercise is
great for throwers, as it uses eccentric loading.

WAX-ON/WAX-OFF (FIGURES 9 AND 10)

Start with a wide, athletic stance with the cable handle at chest
height and the anchor point to the side. The handle should be
vertical to the ground at chest level with wrists straight and
elbows up. Perform a vertical circle from head level down to waist
level clockwise or counterclockwise. Complete the circle and then
repeat the movement while maintaining a stable, athletic position.
This exercise is great for shoulder range of motion and stability.

NSCA COACH 1.2 | NSCA.COM

NSCA.com

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

Start with a wide, lunge stance facing the anchor point. The arms
are extended holding the cable handle vertical at chest level.
Pull the handle to the chest, and then rotate the feet, hips, and
shoulders away from anchor point. While rotating, simultaneously
extend the handle away from the anchor point. Finish with the
arms extended and reverse the order to return to start. Repeat the
movement in the opposite direction. This exercise incorporates
pushing, pulling, rotation, and coordination.

THROW DOWNS (FIGURES 14 AND 15)

Start with a wide, staggered stance with one arm across the chest
holding a rope attached to a pulley with a high anchor point (both
hands with overhand grip). Rotate the torso downward away from
the anchor point, keeping the arms straight but not locked. Bring
the hands down to about knee-level of the front leg.

ABOUT THE AUTHOR

Travis Brown has led a career as a strength and conditioning coach
for over 14 years in Atlanta, GA and at the University of Tennessee,
Knoxville. He currently works for Pinnacle Athletics, which is a
sports performance company that trains professional, college, and
high school athletes. He has trained, or played next to, over 120
National Football League (NFL) starters, including dozens of Pro
Bowlers and first round NFL draft picks. Throughout his career,
he has trained a number of athletes ranging from youth to elite
professionals, which include several Major League Baseball (MLB)
players, National Basketball Association (NBA) athletes, and two
Olympic Medal winners. Brown is currently working towards his
PurMotion Master Trainer certification and is a Certified Strength
and Conditioning Specialist with Distinction (CSCS,*D) through
the National Strength and Conditioning Association (NSCA).

CONCLUSION
Incorporating exercises that encompass pushing, pulling, and
rotation in multiple planes of motion while on ones 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 Flaggs contribution
to this article, both with imagery and content. Jeff Flagg is the
Director of Training/Education at PurMotion.

NSCA COACH 1.2 | NSCA.COM

37

HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

FIGURE 1. FLAG POLE - START

38

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 COACH 1.2 | NSCA.COM

NSCA.com

FIGURE 7. HIGH-TO-LOW CHOPPERS - START

FIGURE 8. HIGH-TO-LOW CHOPPERS - END

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

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

FIGURE 11. PULL TO 180 TWIST - START

FIGURE 12. PULL TO 180 TWIST

NSCA COACH 1.2 | NSCA.COM

FIGURE 13. PULL TO 180 TWIST - END

39

HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

FIGURE 14. THROW DOWNS - START

40

NSCA COACH 1.2 | NSCA.COM

FIGURE 15. THROW DOWNS - END