Author Archives: performancecourse
Stars of the Week – SLC Girls Basketball
Congratulations to our Stars of the Week EllieVanAmeranger & Savannah Nauwelaers! These young women have demonstrated excellence in the PC Core beliefs. For that, Ellie and Savannah have earned the honor of Star of the Week!
PC Stars
Congratulations to the Allen Cheerleading Stars of the Week! These Ladies have demonstrated all 6 of Performance Course’s core principals. The leadership, work ethic and consistency of these young women earned them their Stars!
Free Fitness Clinic! Prizes, Raffles, Giveaways and More!
Do not miss out on Passport to Health this Saturday, April 14th!
We will be there hosting an obstacle course and free giveaways! This is a great chance to have fun and learn about fitness and healthy lifestyles. We’ll see you there!
Lovejoy High School Courtyard located at 2350 Estates Parkway, Lucas, TX 75002 on Saturday, April 14th, from 9-11am.
Small Group Training
Cade has been participating in Performance Course for several seasons now. He’s an experienced veteran of the program and knows what it takes to improve individually and as a team. Three days a week Cade goes to war against himself at Performance Course in order to better himself and those around him. As an incoming freshman, Cade knows he will reap the benefits of his hardwork during the season.
Functional Core Strength – The foundation to a superior athlete
The core muscles consist of the following:
- Abdominals (rectus abdominis, tranversus abdominis, internal and external abdominal obliques)
- Muscular structure of the hips (iliopsoas; rectus femoris; sartorius; tensor fasciae latae; pectineus; gluteus maximus, medius and minimus; semi – tendinosus; semimembranosus; biceps femoris; adductor brevis, longus, and magnus; gemellus superior and inferior; obturator internus and externus; quadratus femoris; piriformis)
- Muscular structure of the spine (erector spinae; quadratus lumborum; paraspinals; trapezius; psoas major; quadratus lumborum; multifidus; ilio – castalis lumborum and thoracis; rotatores; latissiums dorsi; and serratus anterior).
Why should athletes work their core functionally?
Athletic movement is multi-directional and takes place over varying planes and thus, training programs should reflect this. Consider for a moment, any sport will require movements that take place in a multitude of planes. Basketball for example, up & down, side to side, forwards & backwards. Basketball requires a variety of movements in which a simple crunch or sit up will not prove any benefit. Performance Course considers these sport specific movement when designing strength and conditioning programs and implements functional core exercises which replicate movements found in sports.
When athletes perform sports related movements with greater efficiency, their overall performance improves. Greater strength in the core increases stability in the pelvis and spine and improves core stability and functional mobility during athletic movements, thus enhancing the efficiency of movement.
Core Muscles are used either actively or as stabilizers in all athletic movements. These muscles need to be targeted for strength training. However, how you target the core is key. The core should not be trained only in isolation. It is important to train the core in conjunction with other muscles to produce an athletic movement. For example, don’t train by only doing sit ups, crunches etc.. Train like the video below!
