When you set up a training program do you think in terms of the most important (core) exercises that should be done? Do you take into consideration supplementary exercises that compliment or better support the core exercises|
Understand that most exercises are closely related to other exercises. By doing one exercise you may place stress on closely associated muscles or joints that may not be able to withstand the stress. In such cases it is necessary to include supplementary exercises that strengthen the associated muscles and joints that make possible the core exercises. This is especially true when two joint muscles are involved.
Problems typically arise when you get locked into what are believed to be core or supplementary exercises. For example, it is difficult to find a strength training program that does not include the squat, deadlift and bench press as core exercises. For greatest effectiveness however, core exercises should be decided upon after determining the main force producing actions involved in execution of the skill.
When core exercises are determined in this manner you can see the greatest improvement in athletic performance. In other words, there is no set number or kind of core exercises. They should be determined by carefully examining the joint actions that occur in execution of the skill. When determined it is impossible to decide which supplementary exercises would be best to complement the core exercises and provide the greatest improvement to the athlete.
For example, to improve running speed the main core exercises should be the knee drive, pawback, and heel raise. These are the main force producing actions. Supplementary exercises would the include the squat, standing leg extension, lunge and seated calf raise. These core and supplementary exercises would also apply to athletes in soccer, field hockey, lacrosse and other team sports.
Thus, core exercises that should be based on skill execution, not merely whether it is a good exercise for all athletes. This criterion is based on the actions involved in execution of a skill, not on the sport. By doing this you will be able to turn out much better physical and technically equipped athletes.
For more information see Build a Better Athlete and the Explosive Sports Books.