Got Core?

Part 2 By Norman T. Eng, DC, CSCS

Welcome to the 2nd installment of "Got Core? Baseball Core Training"

In the first installment we finished with an understanding of the "core" and the requirements of the core for baseball players. In this installment, we will further discuss core stability and highlight specific exercises to create an efficient, rock-solid midsection.

3 Essential Core Qualities

For a baseball player, athletes, and non athletes alike, an optimal core is necessary for peak performance, as well as optimal health. To obtain this level, 3 qualities of the core must be met; static stability, dynamic stability, and ultimately plyometric efficiency.

1. Static Stability is defined as isometric contraction of muscles to create a state where lumbar and pelvic osseous structures undergo minimal movement, thus creating a stable and controlled musculoskeletal condition. For example, stand and squeeze your stomach as hard as possible without hurting yourself. This is the first essential element that needs to be established before all others.

2. Dynamic Stability is defined as eccentric, concentric, and isometric contraction of different muscle groups to perform a particular task throughout time and space. Now envision how one bends over to pick up a bag, running, or simply bending to the side to scratch your leg. Your core needs to activate to perform such tasks, and weakness in core will manifest in injury. This is the second progression in solid core development

3. Plyometric Development is the last essential quality, and most difficult to achieve in the athletic world. Having a great swing or split second reaction time requires lighting fast twitch response by your muscles along with psycho motor control. Plyometrics are exercises that are aimed at developing quick, controlled, and explosive muscular contractions. Traditional exercises such as Box jumps, bounding, and medicine ball slams are just a few examples of plyometric exercises. Please note, for most, high motor-pattern exercises such as box-jumping are not needed and detrimental to most. Not to worry, I will explain at the end how to incorporate "plyometrics" without setting yourself up for an injury as must current "plyo" teaching does.

Static Stability

Static stability is essential in maintaining stationary stability of the lumbar spine. During a baseball swing, most of the rotation occurs in the hips and the thoracic spine, and NOT in the lumbar region. Weakness in the core can cause excessive movement in the lumbar spine, thus leading to injury. Here are 2 exercises that are optimal for core static stability.

Front Plank (See Figure 1a)

Key points:

a. Contract your stomach and make sure that your back is flat, with little arch.

b. Perform for 3 sets of 30 seconds in the first week 3x/week and progress up to 1 - 1 ½ minute increments.

Figure 1a

Side Plank (See Figure 1b)

Figure 1b

Key points:

a Make sure your body is straight and you are not flexed at the hips or laterally flexed.

b Breathe!

c Perform for 3 sets of 30 seconds in the first week 3x/week and progress up to 1 - 1 ½ minute increments.

d Do your RIGHT and your LEFT sides.

Dynamic Stability

Dynamic stability is key to maintaining core stability when performing certain movements. Great dynamic stability allows your core to control movements via isometric, eccentric, AND concentric contraction of the core muscle group. This is the second progression of creating an iron core for baseball. Here's one exercise that I love:

Windmill:

1. Take a dumbbell and hold it straight up in the air with your right arm, elbows locked. Your feet should be slightly wider than shoulder width, externally rotating your left foot approximately 45 degrees outward. (See Fig. 2a)
2. Slide your LEFT arm down your leg, while maintaining the vertical position of your right arm. Switch sides (See Figure 2b)
3. Return to your starting position. (See Figure 2c)
4. Perform 3 sets of 6-8 reps every other day.

Figure 2a

Figure 2b

Figure 2c

Plyometric Development

(Editor's Note: Please do not confuse DR. Eng's definition of "plyometrics" with silly and ineffective exercises that have you bouncing and jumping around anywhere. Those are the results of coaches who are clueless about training. While most are well-meaning, these coaches should cease these activities until they learn about the damage these so-called "plyometrics" can and will have on their athletes grow and develop, as well as injury risk. Dr. Eng is simply referring to ballistic, yet controlled, movement patterns. Which, if you read any of my articles, know how important this is to performance and health.)

Static and Dynamic stability are necessary components, but training those 2 alone does not provide the explosiveness necessary to hit a ball 450 ft consistently. Like everything else, we have to train our bodies to develop that power. Plyometrics are crucial in creating such power. Remember, think fast and powerful when performing these exercises, and your body will respond. Now I'm going to be a geek for a second but this will help you understand power. In physics, Power = Work or (Force x Distance)/ Time. If you look at the formula below, Power has an inverse correlation with time. The shorter the time (i.e the faster you become), the more power is created.

Here's one tool that is vital in creating that Major League swing.

Two Hand Medicine Ball Side Toss

1. Stand sideways with a 4, 6, or 8 lbs medicine ball while facing a partner or concrete wall.
2. With both hands on the ball, slowly rotate your body backwards as if you were bringing your bat backwards. (See Figure 3a)
3. Now explosively side toss the ball to your partner or wall, focusing on driving the hips and legs around as quickly, and as powerfully as possible. (See Figure 3b and 3c)
4. Perform 3 sets 8-10 reps every other day.

Figure 3a

Figure 3b

Figure 3c

Now these exercises are examples of prime exercises that will surely make your core rock solid AND efficient for that home run caliber swing. In any case, remember a few vital points when it comes to core strengthening:

1. A six pack doesn't necessarily equate to a strong core. Just because your abs please the mirror doesn't mean that it's going to please your batting average.

2. Don't ignore your other "core" muscles. Remember from part 1 that your core consists of the following muscles: Internal/External Oblique, Transversus Abdominus, Rectus Abdominus, Multifidus, Respiratory and pelvic diaphragms, and Erector muscles. Don't ignore them as they are a critical component to creating a Ken Griffey Jr. caliber swing.

3. Be consistent with core training, as taking a hiatus or falling "off the wagon" can quickly wash away any progress.

4. Remember that it is progress and smashing bombs over the centerfield wall isn't an overnight event. We all want instant gratification, but what we need is a fundamental understanding of the reality.

5. Think fast and your body will react fast. Every swing that you perform, sprint that you run, or ball that you throw requires a razor sharp mind to make it happen. Keep your mind focused, think fast, train hard, and the rest will come into play.

For detailed video instruction and how to incorporate these exercises to help you explode your game, I highly recommend Jon Doyle's Unbreakable Abs program.

About Norman Eng, D.C., C.S.C.S

In addition to being a wonderful model (see pics above), Dr. Norman Eng is owner of 14th Street Chiropractic based in Atlanta, GA, which specializes in the conservative management of neuromusculoskeletal conditions. He is a certified Graston Technique and Active Release Technique provider. Dr. Eng is also a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA). In 2005, he coached the boys' Wethersfield High School 4x100m relay team to All-American status at the Nike Outdoor Nationals.

Dr. Eng has served on the medical staff for the New York City Marathon, NYC Triathlon, the ING Georgia Marathon, the Gold Cup Soccer Tournament, and the MORE Marathon. He has been a strength consultant with the University of Connecticut Women's Track and Field program and the University of Bridgeport Men's and Women's Soccer teams. Dr. Eng received his doctorate from the University of Bridgeport college of Chiropractic where he graduated summa cum laude, and was inducted into the Phi Kappa Phi honor society.

Norm Eng can be contacted at drnormaneng@hotmail.com or visit www.14thstreetchiropractic.com.

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