Planks and Pillars Build Your 6 Pack AbsJanuary 29, 2008 {!firstname},Your Youth Soccer Fitness Newsletter #24 Crunches Cause Back Pain Part 2? Developmental Youth Speed... Only sent to verified subscribers. Reaching over 25 countries! (To unsubscribe scroll to the bottom) Welcome to our new subscribers! ====================================== {!firstname}, Do Crunches Cause Back Pain? I hope I got you thinking about the last message I sent about sit ups and crunches. {!firstname}, how many people do you know who used to work out focusing on mainly their stomach and chest and now have shoulder and back pain. How many players do you know have pulled their hamstring and quad muscles. It might be of interest for you to discover their training program. My preferred abdominal exercises are "planks" and/or pillars. I like these exercises because you have to work the key 'core' muscles. These muscles being the deeper stomach muscles and the gluteus maximus. You can find these planks/pillars in Youth Soccer Power Unleashed as part of a total strength and conditioning program. In order for a soccer player to perform an effective plank/pillar they must contract the lower stomach muscles at the same time as the glute ("butt") muscles. When both the the lower stomach muscles and glute muscles work together they prevent the hip/ pelvis from rotating or tipping anteriorly (forward). {!firstname}, I'm sure you have heard of the term anterior pelvic tilt. The action of these two muscles working simultaneously prevents this from happening. Soccer players that have to much of an anterior pelvic tilt tend to get both quad and hamstring strains or tears. Too much of an anterior tilt forces one of the quad muscles to work overtime to replace the effort of the hip flexors. Over time this muscle gets strained or torn. On the other side of the body there are problems with the hamstring muscles if there is too much of anterior tilt. In this situation the glutes are in effective as a major power muscles for speed and the hamstring muscles must compensate for them. Again over time this leads to pulls and strains. It is for these reasons I prefer the planks/pillars for abdominal strength. ****************************************** Speaking of speed I recently came across a book for developing youth speed. My friend and fellow strength coach Roger White put together an easy to follow guide for developing youth speed. Don't tell Roger this but I 'stole' some of his exercises and put them in my book. He will hunt me down if he finds out... ({!firstname}, can we keep this a secret?... :) Roger over delivers in Developmental Youth Speed with invaluable information. It is worth it to hear what he has to say. Here is the link again: ******************************************* In the meantime I want you to start thinking about agility and what it means to you. {!firstname}, thank you for subscribing to the Youth Soccer Fitness Results Newsletter. {!firstname} please let me know what you want. Send your questions or topics to info@youthsoccer-power.com. Cheers! Yours in youth soccer fitness Mike Grafstein B.Ph.Ed,CAT(C),CSCS,YCS,RMT "Mike's Youth Soccer Power Unleashed is an essential buy for any parent whose child is an up and coming soccer player. The detailed program design answers all your questions and provides you with exercises that work. As a Fitness Expert myself, I recommend this program for any budding soccer star" Daniel Munday www.dpmperformance.com.au ps. This newsletter is now every two weeks; however if an issue arises that I feel needs immediate attention you may receive this a third time. Also if there is a product launch of importance for soccer you will be notified as well. You are more than welcome to unsubscribe at the bottom. To get faster click here =====> Developmental Youth Speed ================================================== I N C O M E O P P O R T U N I T Y FOR WEBMASTERS AND E-ZINE PUBLISHERS: http://www.youthsoccer-power.com/affiliate.htm
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