S B Coaches College - Combat Vector Core Training




		Combat Vector Core Training *Robb Rogers, M.Ed, CSCS* Share \|

The core is an area of the body roughly defined as from the armpits to the knees. Most movement is initiated by or occurs through the core. For instance, in jumping the area of the core will move toward the ground as the arms reach back or up and the legs flex. Upon forceful extension of the arms and legs the body is propelled upward with the force moving through the core to the blocked arms. When sprinting, the arms and legs are dynamically moved through out the range of motion in order to develop the velocity of the body, propelling the core forward. These ballistic arm and leg movements occur around a generally stable, strong core. If the core lacks proprioceptive strength, (strength with balance and stability) then energy leakage can occur upon force production or force absorption and the power generated by the limbs and transferred through the core can be lost, resulting in less power generated for a technique or a compromised ability of the body to absorb force properly. During force reduction, the pattern of force reduction compensation can lead to injury due to core weakness and imbalances.

In training the core it is important that the many vectors of stress for force reduction and planes of motion for force production be addressed as the demands of operational fitness occur at high speeds, forces as well as a variety of angles. Training the core for health and performance is similar to the angles of attack in the combative arts. The attack vectors of martial arts are up and down; diagonally up and down right and left; across the body from right to left and vice versa: as well as straight in, which is unnecessary for core development.

If the core can be trained in these various angles with a variety of implements then it will better be able to properly withstand and transfer the forces found in preparation, training and operational deployment. The labels for the various vectors are:

Straight Down – Slams

Straight Up - Scoops

Side to Side - Twists

Diagonal Up - Lift

Diagonal Down - Chop

The stances are relatively simple to master as there are 4 basic stances with three levels of difficulty. There is the lunge (or linear) stance (kneeling or standing); the squat (or parallel) stance (kneeling or standing); diagonal variations off of each of these and the single leg stance. To vary the level of difficulty for each stance, shorten the width of the stance from wide to narrow. The lunge stance starts out with the front foot about 1-2 foot widths wider than the opposite (rear) knee. The next level of difficulty is the front foot/knee is on one side of a line and the rear foot/knee is on the other side of the same line. The most difficult lunge stance is the one in which the front and rear foot/knee are on the same line, as if on a balance beam. In the squat stance start out with the feet wider than hip width, then hip width and the most difficult stance in order to maintain core stability is with the feet less than hip width or touching. The single leg stance is the most difficult of all to maintain balance and stability while executing combat vector core training.

As for modalities used to implement core training, either a cable trainer or some light to medium resistance tubing in order to give resistance in the proper ranges of motion is excellent for learning the techniques. To learn to properly execute the movements the athlete should begin with the wide lunge stance and execute the chop and lift movements. The key to these movements is to properly set the base of support, contract the down knee glute and stabilize through the lower core so the hips, naval and heart all face straight ahead and do not move. The handle of the cable/tubing is chopped down or lifted up in a diagonal pattern driven and initiated by the glutes, transferred through the core and expressed via the mobility of the thoracic spine and shoulders. The twist is executed from a parallel kneeling squat stance and the same cues for the torso are emphasized. However, the difference is that the handle is moved from just outside one shoulder to just outside the other shoulder. In the scoop the tubing/cable will pass between the legs of the athlete and be extended vertically up and away from the body with no flexion or extension of the lower core or lumbar spine. The slam will be executed by beginning the movement from an overhead position while in a parallel kneeling stance. Upon bracing the core the tubing/cable will be pulled down and away from the body without flexing or extending the lower core/lumbar spine.

Part II

Medicine balls are excellent in order to mimic the movements in the various vectors and stress the ability to maintain a tall pillar core without arching, collapsing and/or rotating. The medicine ball can also be thrown to the floor or off of a wall in the various vectors in order to increase the power developed and force transfer and summation of forces through the core. The most stressful implement to use in core vector training is the water ball. The water ball is simply a small stability ball with about a gallon or 8.8 pounds of water. Just get a small piece of tubing and fill the sink with water. Take the smaller stability ball that is about ¾’s full of air and insert the tubing into the sink, under the water and suck start it in order to start the flow of water. Insert the tube into the ball in order to siphon the water from the higher sink into the lower ball on the floor. Keep adding water until about a gallon of water is added into the ball. During the movements the added water will move about inside the stability ball and cause the core to react and proprioceptively stabilize in order to execute the movements.

Another way to execute core vector training is by using dumbbells and ankle weights and moving the limbs through a variety of movement vectors while beginning with a pillar core in extension on the floor for front side or on a stability ball for back side core. A 2 – 5 pound dumbbell and 2 – 5 pound set of ankle weights are sufficient for most any athlete. While on the back, the dumbbell is extended above the head and the opposite leg is extended while the same side leg is flexed at the knee. The athlete will bring the dumbbell and ankle weight up in a long arm and leg movement and meet in the middle for a sit – up type movement. As the dumbbell and ankle weight are returned to the ground it is imperative the athlete get long through the core but does on arch the back. The second vector is to move the arm out to “2 o’clock” position and the opposite leg out to the “8 o’clock” position and now execute the same sit – up type movement in a diagonal type vector. The final movement starts from a totally different position. The arm is extended above the shoulder straight up at the ceiling while the opposite leg is extended up above the hip in a similar fashion. The arm moves away from the body toward the “3 o’clock” position and the leg moves away from the center of the body toward the “9 o’clock” position. Neither the arm nor leg will touch the floor as the core of the body fights to keep the belly button facing straight up to the ceiling. Do not let the belly button follow the long, straight leg away from center is one cue, the other being to maintain ground contact with both hips throughout the movement.

The same concept can be utilized on a stability ball for the “super man” type of exercise. However, we will change the vectors and emphasis of motion. Just about everyone is familiar with the “superman” exercise. However, we will add a dumbbell in one arm and ankle weights as well as provide a different aiming point and cue for technique execution. Most people will coach and execute the movement by reaching up for the ceiling with the arm and leg. The optimal execution is to reach the foot and hand for the meeting point between the wall and floor and let the long stable core support the shoulder extension at the deltoid and hip extension at the glute. The foot should not get higher than the glute and the hand should not get higher than the deltoid. The cue is to “reach” and get “longer” through the back side core. The vectors are the normal superman with either the same arm or opposite arm involved. The second vector is the arm at “2 o’clock” and the leg at “8 o’clock” and the final vector is with the arm at either 3 or 9 o’clock and the opposite leg at either 6 or the opposing 8 or 4 o’clock angles.