Anterior Core Bracing

In our last video we discussed training anti lateral flexion by making players activate a maximal brace when needed. We now take a look at anterior core progressions that use the same philosophy.

Wall Falls: Push up fall, single arm, contralateral. From here, we can progress to add a reaction component to this drill by having player 1 bounce a tennis ball off the wall on either side of player 2 while he is falling in. Player 2 reacts by putting that hand on the wall and doing a single arm push up fall. This ensures the player is not using a predetermined script and makes the brace more of a true reaction.

TRX Falls: Push up fall, single arm, contralateral. The beauty here is you never quite know when you will get to the end of the strap, so your body is forced to react and brace quckly.