ENZYK Blog 12
Why Core Strength Is the Foundation of Speed and Agility
Core strength isn’t just about abs—it’s about power, stability, and control.
In every sport, your core plays a pivotal role in performance. Whether you’re sprinting down the field, cutting around defenders, or launching into a jump, your core is what stabilizes your body, transfers power, and helps you move efficiently. Athletes who neglect core training often find themselves limited in speed and agility, or worse—at higher risk for injury.
In this post, we’ll dive into why core strength is essential for speed and agility, how athletes from different sports use core training, and offer a DIY core workout that you can incorporate into your training to build a rock-solid foundation.
What Is the Core, and Why Does It Matter?
Your core is more than just your abdominal muscles. It includes your obliques, lower back, pelvic muscles, and hip flexors. Together, these muscles provide stability and power for almost every movement you perform as an athlete.
Why the Core Matters for Athletes:
Stability: A strong core helps you stay balanced and stable during fast movements like sprints, cuts, and jumps.
Power Transfer: The core acts as a bridge between your upper and lower body. It helps transfer power from your legs to your arms and vice versa, especially in sports that require throwing, swinging, or striking.
Injury Prevention: A weak core can lead to poor movement patterns and overcompensation by other muscles, increasing the risk of injury, particularly in the lower back, knees, and hips.
Core Strength in Different Sports
Athletes in a variety of sports rely on a strong core for both performance and injury prevention. Let’s look at how core strength benefits athletes from different disciplines.
1. Strength Sports: Powerlifting and Olympic Weightlifting
Athlete Example: Mattie Rogers (Olympic Weightlifting)
Olympic weightlifters like Mattie Rogers rely heavily on core strength to stabilize their bodies during heavy lifts. Whether performing a clean and jerk or snatch, the core is essential in maintaining balance and transferring power from the legs through the upper body. A weak core could result in poor form and injury.
How Core Strength Helps: Weightlifters use core exercises like planks, hanging leg raises, and front squats to build the stability needed to support heavy loads, especially in overhead positions.
2. Endurance Sports: Distance Running and Cycling
Athlete Example: Mo Farah (Distance Running)
Long-distance runners like Mo Farah rely on core strength to maintain efficient running form over long periods. A strong core helps runners stay upright and balanced, reducing fatigue in the upper body and legs as they rack up miles.
How Core Strength Helps: Endurance athletes benefit from core exercises like Russian twists, superman holds, and side planks to maintain stability and prevent lower back pain during long runs or bike rides.
3. Team Sports: Soccer and Lacrosse
Athlete Example: Megan Rapinoe (Soccer)
In fast-paced team sports like soccer and lacrosse, athletes rely on their core for quick changes in direction, balance, and power during kicks or shots. Megan Rapinoe, a World Cup-winning soccer player, uses her core strength to execute powerful kicks, make quick turns, and maintain control over the ball, even in high-speed situations.
How Core Strength Helps: Core exercises like medicine ball slams, bird dogs, and rotational planks help athletes in team sports develop the power and agility needed for fast movements and explosive sprints.
4. Speed Sports: Sprinting and Track Events
Athlete Example: Noah Lyles (Sprinting)
Sprinters like Noah Lyles, a world champion sprinter, use their core muscles to generate explosive power during the drive phase of the sprint. A strong core also stabilizes the body during the final acceleration phase, allowing sprinters to reach and maintain top speed.
How Core Strength Helps: Sprinters use exercises like ab rollouts, plank-to-push-ups, and mountain climbers to strengthen their core and maintain efficient sprint mechanics.
5. Combat Sports: Wrestling and MMA
Athlete Example: Daniel Cormier (MMA)
Combat athletes like Daniel Cormier, a former UFC champion and Olympic wrestler, rely on core strength for grappling, wrestling, and striking. The ability to control your opponent and generate power for punches or kicks starts from a strong and stable core.
How Core Strength Helps: MMA fighters and wrestlers focus on dynamic core exercises like medicine ball rotations, Russian twists, and hollow body holds to build explosive power and maintain control over their opponents.
DIY: Core Workout for Speed and Agility
Here’s a DIY core workout that you can use to build a strong foundation for speed, power, and agility. These exercises target all areas of the core and can be performed 2-3 times per week.
Plank with Shoulder Taps
Get into a plank position and tap your left shoulder with your right hand, then alternate. Keep your hips steady to engage your core.
3 sets of 15 taps per side
Russian Twists
Sit on the floor with your knees bent and feet elevated. Hold a weight (or no weight) and rotate your torso from side to side.
3 sets of 20 twists (10 per side)
Hanging Leg Raises
Hang from a pull-up bar with your legs straight. Slowly raise your legs up until they’re parallel to the floor, then lower them back down.
3 sets of 10 reps
Bicycle Crunches
Lie on your back with your hands behind your head. Bring your elbow to the opposite knee as you alternate pedaling your legs in the air.
3 sets of 20 reps (10 per side)
Side Planks
Lie on your side, supporting your body with your forearm. Hold the plank for 30 seconds, then switch sides.
3 sets of 30 seconds per side
Mountain Climbers
Get into a plank position and alternate driving your knees toward your chest as quickly as possible.
3 sets of 30 seconds
Common Mistakes Athletes Make with Core Training
Even the most dedicated athletes sometimes make mistakes when it comes to core training. Here’s what to avoid:
Only Training the Abs: The core is more than just your abs. Make sure to target your lower back, obliques, and hip flexors for a balanced approach.
Neglecting Dynamic Movements: Core training shouldn’t just involve static exercises like crunches. Include rotational and dynamic movements that mimic the demands of your sport.
Ignoring the Importance of Breathing: Core exercises can be more effective when paired with proper breathing. Focus on exhaling during the hardest part of the movement to engage your core more fully.
How Athletes Across Sports Benefit from Core Strength
Athletes from all sports understand the importance of core strength. Here’s a quick look at how it plays a critical role across different sports:
Weightlifters like Mattie Rogers rely on core stability to support heavy lifts.
Endurance athletes like Mo Farah use their core to maintain efficient running form over long distances.
Soccer players like Megan Rapinoe rely on their core for powerful kicks and quick changes in direction.
Sprinters like Noah Lyles use their core to generate explosive power and maintain top speed.
MMA fighters like Daniel Cormier use their core strength for grappling and powerful strikes.
Final Thoughts: Build Core Strength to Improve Speed and Agility
No matter what sport you play, your core is at the center of everything you do. From sprinting to cutting, jumping to throwing, your core helps you maintain stability, generate power, and move with agility. By incorporating core training into your routine, you’ll not only improve your performance but also reduce your risk of injury and ensure that you have a strong foundation to support all your athletic movements.
Bonus Tip: Try a 4-week core strength challenge. Incorporate the DIY core workout 2-3 times a week for four weeks. Track how your speed, agility, and overall athletic performance improve, and notice how much stronger and more stable your movements become!
