Core Training Tips
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Core Training Tip: The best core exercises for increasing speed and power in the upper body involve throwing a medicine ball.
You can use a medicine ball to work the abdominals, but if you are an athlete that wants to increase your core power, you should include medicine ball throws in your core training routine.
If you've read my page on developing power then you understand that in order to train for speed and sports you must include fast and explosive moves in your workouts.
As a physical therapist, I always recommend this approach to athletes and clients...
Stability First, Strength Second, Power Third!
If you are new to fitness or coming off an injury, start with the basics and move forward from there.
If you are in a sport that requires running, sprinting, throwing, or any other upper body movement then I recommend that you include these types of exercises in your core workout.
Here are some of my favorite core exercises to develop speed and power.
Best Core Exercises for Upper Body Speed & Power:
Medicine Ball Sit Ups with a Toss
Starting Position: Lie on a stability ball with your hips just at the edge of the ball. Hold a 6-12 pound medicine ball over your head.
Form: Explosively sit up and throw the medicine ball against a sturdy wall. Repeat 5-10 times for 2-3 sets.
Personal Trainer Tips: You need an appropriate wall. Many gym walls are not appropriate for this exercise. Use your best judgment when picking a wall to throw against.
This exercise will not burn like typical ab exercises. The reason you perform it is to improve your body's ability to generate power.
Best Core Exercises for Upper Body Speed & Power:
Medicine Ball Overhead Soccer Throw
Starting Position: Simply stand holding a 6-12 pound medicine ball over your head.
Form: Explosively throw the medicine ball against the wall. Repeat for 5-10 repetitions and 2-3 sets.
Personal Trainer Tips: Use your abs to initiate the movement.
Pick a good solid wall and go for it.
Best Core Exercises for Upper Body Speed & Power:
Medicine Ball Rotational Chest Pass
Starting Position: Stand with your feet facing forward and a 6-12 pound medicine ball in your hands.
Form: Explosively rotate your trunk and throw the medicine ball from your chest against a wall. Repeat 5-10 times and then switch sides. Perform 2-3 sets.
Personal Trainer Tips: It is important to incorporate rotational moves in your workout.
Most Sports involve twisting, and your lower back and abs have to be prepared for explosive twisting motions.
Core Training is important for athletes and the core exercises above can increase your speed and power.
If you are an athlete in competitive sports, it is important for you to improve your speed. Running, sprinting, jumping, and throwing can all be improved with explosive medicine ball exercises.
Find a wall grab a medicine ball and go for it!
Yours in Health,
Dr. Charles
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