Core training is designed to centralize the strength, flexibility, power,
and coordination of the body in the hips and torso, which is the body’s
center of mass and the point of stability for performance in sports. It is
defined as the structures that make up the lumbar-pelvic-hip-
complex. A well-developed core favorably affects each aspect of a
short sprint. A strong, stable core (abdominals, hips and torso)
provides the base for the body to apply high force in all directions.
A strong, stable core (abdominals, hips, and torso) provides the
base for the body to drive in all directions. Flexible hips and a strong
torso are essential to generate the power needed to sprint. A poorly developed trunk is a weak
support for hard-working limbs. Strength training programs should
first strengthen the core muscles before focusing on the arms and
legs. The core muscles act as shock absorbers for jumps, rebounds,
and plyometric exercises, stabilize the body, and represent a link, or
transmitter, between the legs and arms. Weak core muscles fail in
these essential roles, limiting an athlete’s ability to perform.

The abdominal muscles stabilize the spine and provide the
foundation for movement of the extremities. This center of mass
(muscles, bones, and joints in the abdomen, back, sides, pelvis,
buttocks, and hips) is the point of stability for performance in each
phase of the sprinting action. Regardless of where motion begins, it
flows upward and downward through the core. A strong, stable core
provides the base for the body to drive in all directions, minimize
braking forces, prevent instability at touchdown, and assist in
applying the maximum amount of vertical propulsion force possible
with each stride.

The core also serves to oppose secondary movement and maintain
stability during the various positions of the body during the sprinting
action. Even with proper strength, power, and endurance in the prime movers, a lack of strength and stability in the core musculature can prevent an athlete from reaching
their maximum speed potential. Abdominal core muscles also assist
in stabilizing the spine and provide the foundation to permit rapid,
powerful action in the lower extremities.

Power athletes can develop a strong mid-torso through the use of
callisthenic exercises, core board training, medicine ball exercises,
stretch band training, and field sprinting exercises. Core strength
exercises work multiple joints and involve the large muscle groups
located near the center of the body (chest, abs, shoulder, back, and
hip muscles).