Throw Faster: What Core Strength Can Do For You
Core exercises are boring. Are they actually important?
Few of us walk into the gym ready to get swole and think “Wow I can’t wait to train my core and trunk stabilizers!” A recent article (Effectiveness of Core Exercise Training Programs Designed to Enhance Ball-Throwing Velocity in Overhead Athletes: A Systematic Review) in the this month’s Strength and Conditioning Journal reviews the existing studies on the effects of core musclular training on throwing velocity in overhead-throwing athletes (baseball, softball, etc). The big question most of us have is, are core exercises actually worth my time? Let’s check out this definition of overhead throwing as defined by the authors of this article.
“Overhead throwing is a complex whole-body movement that requires a precise coordination of body segments, mobility, and power that relies heavily on stability, strength, and power of pelvis, spine, and trunk musculatures.”
ok it’s important, but what does the core actually do?
The core is the foundation on which the incredibly fast and powerful movement of throwing is built on. It stabilizes the pelvis while controlling the spine and upper torso as it rotates. Dynamic trunk rotation transfers mechanical energy from the legs to the throwing arm. Better transfer of momentum transfer means more power, higher velocity, and better efficiency of throwing.
so how do i train my core to enhance my throwing?
Here are three styles of core training with examples.
spinal stabilization exercises using isometric endurance holds - planks, dead bug, bird-dog
perturbation training, sling suspension - TRX
strength and power, throwing plyometrics- medicine ball throws
All three styles of training core musculature are important. Spinal stabilization exercise are the most fundamental in promoting stability in a healthy spine. Throwing plyometric training is the most sport-specific. Using medicine balls and resistance bands, the core can be trained in a variety of positions (standing, kneeling, half kneeling, split stance, etc) to mimic the dynamic positions during sport. Unstable surfaces (AirEx Pad, Bosu, etc) can further challenge the core stability during movement. Throwing plyometrics targeting strength and power have the greatest direct effect on enhancing throwing velocity. Sling suspension training (TRX) has also been demonstrated to have a positive effect on increasing throwing velocity.
Reference: Oyama, Sakiko PhD, ATC1; Palmer, Thomas G. PhD, ATC, CSCS*D, TSAC-F2. Effectiveness of Core Exercise Training Programs Designed to Enhance Ball-Throwing Velocity in Overhead Athletes: A Systematic Review. Strength and Conditioning Journal 45(2):p 177-187, April 2023. | DOI: 10.1519/SSC.0000000000000738
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