More Core Anyone?
Well of course, why not? You’ve mastered the Planking Drills in my previous videos haven’t you? Well if you have, have a crack at this exercise. This trains your ability to stabilise your core against the Momentum created by moving your leg in a kicking action.
Momentum – What is it?
Geoff Dyson in his classic treatise ‘The Mechanics of Athletics’ describes it thus: ‘Momentum is the product of Mass and Velocity’ (mass x velocity) and can be considered the quantity of motion possessed by a body.’ In this video that equates to my leg being the Mass and the Velocity equals the speed and specific direction in which my limb is travelling. In this case into flexion and extension in a kicking motion. For my fellow ‘Geeks’ this book was first published in 1962. You can still get a copy thanks to Amazon, but they’re usually snapped up quickly. I reckon it’s the best book on Biomechanics I’ve read, by far.
Still not sure Fella. What’s Quantity of Motion?
Looking at my video; imagine your trying to prevent my leg kicking forward. If I was kicking very slowly you’d probably have more success in stopping it. If I kick with speed, however, because the mass of the leg (though equal in both scenarios) is being propelled forward at a greater speed you’d find it harder to stop. That describes ‘Quantity of Motion’ with the faster leg having the greatest amount. By the way, don’t ever get stuck in a lift with me!
What’s This Exercise Useful For?
For starters, it could be very useful early conditioning exercise for Football Players who have to stabilise their Core before they generate force through the kicking leg to blast the ball into the back of the net; particularly when volleying the ball. The previously mentioned Momentum (in the moving leg) could be reduced considerably. Especially, if the Core is not stable and a lack of ‘stiffness’ causes a leak of energy through a wobbly trunk. Whereas, this energy should be directed through the kicking leg & foot. This is also an excellent exercise for stabilising the shoulder joint.
TOP TIPS
- Master the Plank exercise in my previous videos; the 3 phase Hamstring stretch (see video), prior to this, may also be useful for people with poor Hamstring flexibility.
- Note my breathing; pattern a double inhale as I bring the leg forward into flexion and a single full exhale as I bring the leg into extension. I verbally cue this as follows: ‘sniff, sniff & blow and point’
- If you require more stabilisation at the Hip; you can externally rotate the supporting leg to gain full stability. In the above video that would involve me rotating my left foot, and subsequently leg, towards my right.
- Ensure the Pelvis & Ribcage are aligned. Imagine the Trunk is jammed between two sheets of glass and only your legs can move from the Hip Joint,
- Enjoy!