October 1997 Newsletter Article                                    To Newsletter Menu

Title: Conditioning Clinic- The ABS

Author: Ray Lauenstein

A wash board stomach seems to be the envy of everyone today. While more a measure of body fat levels then actual abdominal strength, wash boards play a vital role in athletic performance and physical explosiveness.

The abs are divided into three muscle groups.

1. The Internal and External Obliques which help rotate the upper body. These should be exercised first because they usually are the weaker region and you want to fatigue them first to ensure proper conditioning.

2. Lower Abs (rectus abdominis, transverse abdominis) flexes the spine and compresses the abdomen. Abdomical compression is essential during heavy lifting such as squats,

3. Upper Abs (Rectus Abdominus) Flexes the spine, upper region. This region should be fatigued last, because they assist the movements of all the other abdominal muscles. Doing other wise would decrease the productivity of those other muscles groups.

1. Stability of Movement- Enables you to establish a stable position from which it initiates movement such as a punch, throw or vault.

2. Transfer of Power- The abs act as the gateway between upper and lower body. A week core would dissipate the upward thrust of strong legs and decrease vertical jump. Abs are the key link in power transfer of any movement.

3. Efficiency of Action- Many of the movement you create are highly refined. Any extraneous movement can throw off a serve, pitch or slap shot. A strong core eliminates non-task movement ensures efficiency over time.

4. Body alignment At high speeds are body is susceptible to injury we are out of natural alignment. Powerful abs holds you in line, even under great stress and prevents injury. Force travels best through a strait line, you want to maximize this transfer and stay aligned.

See your coach about developing an Abdominal training workout for you. Check out the book Stronger Abs and Back by G. Brittenham. 

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