Core training for athletes. Why It’s More Than Just Sit-Ups
When most people hear the word “core,” they immediately think of sit-ups and six-packs. But for athletes, core training isn’t about aesthetics—it’s about performance. At OC Sports Performance in Bend, Oregon, we take core training to the next level by building strong, stable, and resilient athletes from the inside out.
Why Core Strength Matters for Athletes
Your core is more than just your abs. It includes your obliques, lower back, glutes, and even your diaphragm. Together, these muscles act like a central link between your upper and lower body. Whether you’re sprinting down a field, jumping to block a shot, or changing direction mid-play, a strong core is what keeps everything connected and controlled.
The Benefits of a Strong, Functional Core:
- Injury Prevention: A stable core helps protect your spine and reduces the risk of hip, knee, and shoulder injuries.
- Improved Power Transfer: Whether you’re swinging a bat or exploding off the line, your core transfers force from your legs to your upper body.
- Better Balance and Stability: Core strength helps you stay grounded and balanced in dynamic environments, especially under fatigue.
Functional Core Training: More Than Just Crunches
At OC Sports Performance, we don’t waste time on endless crunches. Instead, we build real core strength through functional movements that mimic what athletes do in competition.
Here are some of our go-to exercises that light up the core and translate directly to sport:
Farmer’s and Suitcase Carries
Carrying heavy weights while walking challenges your body to resist rotation and side bending—critical skills for athletes in contact sports or those who sprint and cut frequently.
Sled Drags (Forward & Backward)
These build powerful hip drive and force your core to stay tight while the rest of your body moves. They’re simple but brutally effective.
DB Supported Rows
Rowing movements don’t just target the back. When done correctly, they challenge the core to resist rotation and extension, especially when performed unilaterally (one side at a time).
Heavy Squats and Lunges
Yes, squats are core work. The heavier the load, the more your midline has to stabilize under pressure. Lunges also train balance, coordination, and unilateral strength—key for any field or court sport.
Sprints and Med Ball Throws
Explosive sprints and throws require a quick and coordinated transfer of power from the ground up through the core. These drills mimic sport and train the body to work as a connected unit.
Anti-Rotation and Static Holds
We love using band-resisted holds, Pallof presses, side planks, and dead bugs. These challenge athletes to resist movement—something that happens constantly in sports when absorbing contact or reacting quickly.
The Problem with Traditional Core Training
Sit-ups and crunches isolate your rectus abdominis (the “six-pack” muscle), but that’s just one piece of the puzzle. Plus, repeated spinal flexion under load can increase injury risk, especially for athletes who are already putting high stress on their backs during sport.
Instead, we focus on integration. Your core doesn’t work in isolation during sport—neither should your training.
At OC Sports Performance, Core Training Is Built Into Everything
We don’t have “core day.” Why? Because every day is core training day when you train smart. Whether it’s sprinting, lifting, throwing, or jumping, our programming is designed to challenge and strengthen the core in a way that actually improves performance.
Athletes in our program learn how to brace under load, transfer force efficiently, and resist movement when it counts. The results? Better speed, more power, fewer injuries, and more confidence on the field.
Ready to Build Real Core Strength?
If you’re still doing endless sit-ups and wondering why your performance hasn’t improved, it’s time to train smarter. At OC Sports Performance, we help athletes build a strong foundation that carries over to every sport.
📍 Spots are limited—we only accept 100 athletes at a time. If you quit in-season, you’re not guaranteed a spot back.
🔗 Book your free introduction session today and start building a body that performs
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