"Training the body from the inside out" is a phrase we use here at HOPS when referring to our training philosophy. This philosophy is based on the same principles as that of basic child development, where control of the body begins near the spine and gradually works its way out to the extremities (i.e., the arms, legs, hands and feet). An infant will first gain control of his or her trunk, or torso, before gaining control of the extremities.
Using these same principles of development, young athletes would benefit from strengthening the "core" muscles of the body before lifting heavy weights with the extremities only. The core includes all the muscles that surround and support the spine including the upper, middle, and lower back, the hips, and abdominals. When these core muscles are optimally developed, they provide the foundation to stronger and more powerful arms and legs.
While a more physically mature athlete with several years of weight-training experience may improve core strength lifting heavy weights, a safer and more effective way to train young athletes takes a little more creativity. Here are a couple of techniques that can be used to improve one’s core strength: 1) stability ball training ,exercises using large blown up balls, provide more of a challenge to the body than just performing traditional exercises on the ground. For example, a push-up can be performed with the hands on a stability ball and the feet on the ground. 2) unstable surface training ,using balance boards, inflated rubber discs or cushions. An athlete can stand on these devices with either one or two feet and perform various movements that are commonly performed while standing on the ground. These unstable surfaces provide more stimulus to the brain improving one's body awareness and coordination. When an athlete initiates a movement with the hands or feet, the muscles around the spine will actually contract first to stabilize the body and provide the support necessary to perform that given movement. Therefore, the stronger the core is, the stronger the extremities will be in return.
