Introduction  • Having a strong & stable trunk is the basis of all sporting movements.  • If the trunk is strong, all other movements become more efficient & more effective.  • The trunk comprises the transverse & rectus abdominas muscles, as well as the internal & external oblique muscles & the erector spinae group which surround the spine.  • Trunk strength is most important to develop early in a players career, as this will help in the development of correct skills.



• Trunk stability will help reduce the risk of lower back injuries. Poor trunk stability will nearly always lead to chronic lower back pain. • As little as 5 minutes is all that is required to conduct an effective trunk strengthening program.

SAFETY CONSIDERATIONS
Trunk exercises are normally completely safe, if the correct technique is practiced on every repetition. The following guidelines will help every athlete perform these important exercises;

a) The feet should not be anchored, as this will force the hip flexors to contract.

b) Never hold the legs straight along the ground, as this again will force the hip flexors to contract.

c) All movement needs to be very slow & controlled.

If the movement is exaggerated, the wrong muscle groups are brought into play.

d) Do not force the head up with the hands. The hands, if held behind the head, simply act as a cradle. The hands can also be held across the chest or to the side of the head.

e) Neck movement should be kept to a minimum.

f) Be careful not to hyperextend the spine when performing a lower back exercises.

g) Athletes of any age can commence a trunk training program.

TRAINING GUIDELINES
These guidelines will help keep training smooth & help trunk work fit in with all other activities; Perform trunk work at the end of each session, just before stretching down.

• Always squeeze the abdominals by pulling the belly button into the spine. This activates the transverse abdominals, which play such an
important role in preventing back injuries.

• Each repetition should be performed slowly, taking two seconds to lift & two seconds to lower.

• Use a variety of different exercises to work all different muscle groups.

• The majority of people have stronger lower back muscles than abdominals. It is therefore necessary to perform at least two abdominal exercises for every lower back exercise.

• Each session should include four to six sets of abdominal exercises and one to three sets of lower back exercises.

• Between twenty & forty repetitions need to be performed in each set. As the exercises become easier, increase the number of repetitions or slow the movement down.