Core Training for Spring and Summer Sports

Core muscles stabilize the spine and channel forces from the big muscles in the lower and upper body. This function is important for every day activities, but also for sports. Throwing, hitting and striking sports all demand power and core control. If you play golf, softball, racquet sports or practice any of the martial / combat arts, good core training will be a key to improving your performance.

Challenge Your Core with Lots of Different Movements

For the best results, work on your core stability with different movements. There are dozens of exercises and variations you can use. Exercises like planks, bridges, bird dogs, dying bugs and side bridges are all great to build a foundation. You can do those anywhere you have floor space.


From the floor, you can progress to a pulley or resistance band for chops, lifts, rotations, pullovers, and press-outs.


Throws allow you to train sports movements, speed and power. They work best with medicine balls thrown into a solid wall or floor.


Even if you don’t play sports, core training helps with other recreational activities like hiking or paddle boarding, and with activities of daily living like carrying groceries. Bottom line: train your core and improve your sports performance and your life!

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Michael Bento is an Advanced Trainer at the Clubs at Charles River Park. He holds a Masters degree in Human Movement and is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist and Performance Enhancement Specialist.

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