CORE TRAINING TO OPTIMIZE MOTOCROSS PERFORMANCE


By Sebastian Rebollo

Master in physical Activity

Certified Strength and Conditioning Specialist


Motocross as a complex sport with multiple variations and a constant change on the position of the body. Special attention is important in developing good strength of the CORE muscles. BALANCE and POSTURE contrasts the centrifugal force generated on the curves, and maintain a good control of the body in the acceleration, brakes and change of direction phases in the course. Helping in this way to have a better control of the motorcycle and be more efficient in every lap of the race.

But first let’s take a look at the CORE, and which muscles are going to be the main focus of the session.


Resultado de imagen para muscles of the core







To have a stronger core, doesn’t mean that I need to do thousands and thousands of crunches every day, because the Rectus Abdominis, who’s main function is to flex the spine and compression of the abdomen, is only one of multiple muscles involved in the CORE.

We need to see the CORE as a corset for our mid zone, and we have the obligation to get stronger in every muscle involved.

To activate all the CORE muscles, we need to have a variety of exercises. Those exercises need to target stabilizing patterns, more or less similar to the destabilization that will occur on the bike. By doing that, working with destabilization equipment and suspension training will have a positive effect on preparing the body to adapt in an unstable environment (much like riding a motorcycle in a race). 


PROPOSAL OF EXERCISES TO STRENGTHEN THE CORE


Activation Phase 


CAT – COW POSE

Resultado de imagen para cat cow pose exercise
2 x 15 Reps
INCHWORM EXERCISE
Imagen relacionada
 2 x 10 reps
PLANK SIDE WALK
Resultado de imagen para walking plank
2 x 10 reps for each side




Strength Phase – Suspension Training


SIDE PLANK W/2 KNEE TUCK
Resultado de imagen para trx core exercises
3 X 10 – 15 E/S

SUSPENSION MOUNTAIN CLIMBERS
Resultado de imagen para mountain climbing exercises TRX
3 X 30 REPS
SUSPENSION HIP THRUST
Resultado de imagen para trx hip thrust
3 X 10 – 15 RESP

   



Instability Training


SWISS BALL PLANK EXTENSION
Resultado de imagen para SWISS BALL PLANKS
3 X 10 – 15 RESP  
CORE ROTATION

3 X 10 – 15 REPS
SWISS BALL LUMBAR EXTENSIONS
Resultado de imagen para swiss ball LUMBAR EXERCISES
3 X 10 – 15 REPS


Adding these exercises to your weekly routine at least 2 times per week will help you to have a better control of your body and improve balance and strength. You can always add some of these exercises to your daily routine to activate and prepare the body to the demands of your training.


Disclaimer: No training program can or will protect you from injury. All athletic sports carry with them an element of danger. In the case of a fall, collision or other accident, you may be injured or killed, regardless of the type of athletic training you may have participated in. A training program itself could even result in an injury in certain situations. The only way to certainly avoid being injured while training or participating in a sporting activity, is to not participate in any sports or training activity.