Banded Partner Core Twist
Opinions on training an athlete’s mid-section will vary depending on who you talk to and even to some extent which sport you are talking about. I have been training athletes for over 18 years and one thing I do know that holds true is athletes need variety in training their mid-section. I cover all of this in “The Ahtlete’s Complete Guide To Core Training”.
In this post, I am sharing a rotational exercise that not only hits concentric contractions of core musculature through a resisted rotational movement; but also the eccentric contractional properties as well. Too often, exercise is done just in a concentric (shortening of the muscle) contraction with little to no thought of lengthening the muscle while in a contracted state (eccentric contraction property). In the majority of sports, the eccentric properties of a muscular contraction in the mid-section is very important in preventing injuries to the torso region.
In the video above, the two lacrosse players are doing a rotational movement using a jumpstretch band. As one twists through his core (concentric) the other one is holding the resistance (eccentric) as he turns slowly towards his partner and then it is his turn to twist back across the body as the other athlete provides the resistance by holding onto the band and slowly resists the pulling forces.
This will not only strengthen the core in an athletic position and possibly increase rotational power; but it also acts as an injury prevention exercise to protect the torso and lower back from decelerating rotational forces in sport. For example, in lacrosse a player will typically shoot across their body, similar to the same rotational forces that a pitcher will have when pitching off a baseball mound. Their body must decelerate those rotational forces or risk the chance of over rotating which could result in an injury. This is where the eccentric training principles comes into importance for preventing these types of rotational injuries.
This can be done with one athlete by simply anchoring a band around something and have them stand in an athletic position with their hands holding the band, with the slack taken out of the band, have them twist by initiating the movement with the back hip as the athlete twists through their mid-section slowly and then returns back to the original starting position slowly. This obviously is less aggressive than when you have a partner but it will have a consistent tension that won’t vary as is would with a partner.
There are very few sports that don’t require some sort of rotational power. Training rotational power can be highly beneficial for athletes but be selective in how this rotation is trained and always keep it in a controlled manner with good technique.
Hope this helps!
To your health,
PS-For more training directly for the total core for an athlete’s development; check out The Athlete’s Complete Guide For Core Training! It contains 110 “real” training exercises and 50 workouts!!