Core Stability Training Through Fundamental Movement Skills PDF

**CORE STABILITY TRAINING THROUGH FUNDAMENTAL MOVEMENT SKILLS; NON-LOCOMOTOR (STABILIZATION) AND LOCOMOTOR** **Core Stability** is essential for overall strength, balance, and injury prevention. Integrating core stability exercises into fundamental movement skills can help improve your functional f...

**CORE STABILITY TRAINING THROUGH FUNDAMENTAL MOVEMENT SKILLS; NON-LOCOMOTOR (STABILIZATION) AND LOCOMOTOR** **Core Stability** is essential for overall strength, balance, and injury prevention. Integrating core stability exercises into fundamental movement skills can help improve your functional fitness and enhance your performance in various activities. *Core stability* training through locomotor and non-locomotor movements can benefit athletes, fitness enthusiasts, and individuals looking to improve their overall functional strength and balance. It\'s important to note that a strong core is crucial for various activities, from everyday tasks to sports performance. **Locomotor movement** is defined as "movement where the body travels through space from one location to another." Through this definition, it can be said that this type of movement mainly makes use of the feet but in other activities, a person can move from one place to another when executed. **Non-locomotor movement** is "movement that moves around the axis of the body (the spine) rather than movement which takes the body through space." Non-locomotor movement is attached movement. It stays in one place. A general recommendation to educators, parents, and policy makers is to increase children's awareness about non-locomotor abilities, and to convey the importance that they play across the lifespan. **Locomotor Movement** **Definition** ------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Walking Using both feet to move forward by steps. Running Using both feet in a generally faster speed, one foot must be off the ground at any given time while performing this activity. Jumping The body must push off from one or both feet in performing a jump and then land on both feet. This can be done either vertically or horizontally. Hopping Unlike the jump, hopping requires the body to push off using one foot only and landing on the same foot. Leaping The person takes off using one foot, covering a large distance and land on the ground using the other foot. This can be preceded with a walk or run. Skipping A combination of a step and a hop where the person steps forward with a foot and hops using the same foot while bringing the other foot forward to step and hop and switch. Galloping A forward movement that starts with one foot forward bent at the knee and pushing off from the ground before landing on the position of the other foot. Sliding This movement is done by stepping to the side or forward or backward with one foot and then closing the distance by sliding the other foot towards the former. **Non-locomotor abilities/ movement** are essential body movements that do not include traveling. They are stability abilities that include movements of limbs or body parts, and sometimes even the whole body. They are sometimes referred to as axial movements, as in revolving around an axis. **NON-LOCOMOTOR MOVEMENT** **DEFINITION** ---------------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Swing It is pendular motion of a body part that can move forward and backward or side to side. Twist Is a partial rotation of body parts around an axis. Turn Is a full rotation of the body around a vertical or horizontal Full, half or Quarter turns. Shake It is a short quick vibrating movement in a body part or the whole body. Bend It is a flex of a body part at a joint. Stretch Extending a body part or the whole body. Wiggle A small or big, fast or slow curvy movement of a body body part or the whole body. Rock or Sway To shift of the body weight forward, backward, side to side or in a circular pathway. Bracing the Core We tighten all the muscles surrounding the abdomen, As we contract the abdominal muscles, the erector spinae muscles proximately go into joint action and support the back from the rear. In other words, we create a natural belt or girdle that soothes and protects the spine with muscle co-contraction. Dead bug Lift your legs so your knees are straight over your hips. On an exhale, slowly lower your right arm and left leg until they're just above the floor. On an inhale, bring them back to the starting position. Repeat on the opposite side. Bird dog Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Increase the back of your neck and tuck your chin into your chest to gaze down at the floor. Plank Start in plank, inhale, and then move your backside toward your heels as you exhale. Press through your heels, and shoot yourself back out long into plank position. Repeat at a brisk pace, keeping your core pulled in the whole time. Squat The humble squat might just be the most effective exercise you can do: It engages the entire lower half of the body; including the hips, glutes, quads, hamstrings, and calves, while also hitting the core, shoulders, and back. Press-up scapular protraction and retraction Body building lore has people bench press or perform a push-up by holding the shoulder blades in retraction to eliminate the serratus anterior function of scapular protraction. This creates a greater demand on the pecs to bring the humorous into horizontal flexion.