Stability: The Missing Link

By: Jeff Cathrea, B.Sc. Kinesiology

An integral part of lacrosse specific training involves breaking the old school approach of training by replacing bodybuilding exercises with functional movement training (FMT). The key philosophy of FMT is much the same as building a house; you must start with a strong foundation. You would not build the walls of a house before laying the concrete foundation and wooden framework just, as you should not begin high-end exercises such as plyometrics and power lifting before strengthening your stabilizers. Because these stabilizing muscles are not visible: they lie deep underneath the larger more prominent muscles, their strength and maintenance are often neglected over the bigger 'bodybuilding' muscles (chest, shoulders, quadriceps and six pack abs) that are visible to the eye, and the mirror.

Strengthening these stabilizing muscles is important for two major reasons. First off, most lacrosse injuries (shoulder separations, neck sprains, knee injuries, ankle sprains and low back pain) are a result of weakness of the stabilizing muscles supporting the injured joint. Secondly, strengthening the stabilizing muscles will allow for a more biomechanical efficient movement about each joint by strengthening the body in a neutral or straight spine position. In other words, strong stabilizers will allow for stronger movement patterns, thus leading to better performance. To accomplish this strength increase in your stabilizers you must first identify these muscle groups. I have identified four major neglected areas that when strengthened will lead to a decreased likelihood of injury and an increase in performance.

The 'core' is responsible for stabilizing the low back and pelvis. It is comprised of the transverse abdominus muscle, the pubococcygeus muscle and the diaphragm. Not only is it vital in preventing low back injuries, but it also acts as a power link to coordinate optimal recruitment of muscles involved in dynamic movements. A developed core will lead to increases in power, strength, speed and agility by synchronizing movements in their proper sequential patterning order. These pelvic stabilizing muscles can be targeted numerous ways; the most common is with the aid of swiss ball exercises.

The shoulder girdle (cervical spine, shoulders, thoracic spine) is an area commonly neglected when it comes to stabilization. Because lacrosse is both an overhead movement (passing, shooting) and a pushing movement (cross-checking) dominated sport, strengthening the stabilizers in the shoulders, neck and upper back becomes important. These movements can lead to shoulder, neck and upper back injuries by pulling the upper spine out of its natural alignment. Strengthening the shoulder rotators and retractors as well as the neck and upper back extensors will aid in stabilizing the shoulder girdle complex.

Lack of stability in the hip can lead to knee injuries and decrease running speed and power. Decreased hip abduction strength can lead to an improper running gait (technique) and this incorrect gait can not only lead to a decrease in speed output, but it can also place a great amount of force on the knees. This increase stress on the knees can significantly increase the chances of injury.

Lastly, lack of proprioceptive (balance) strength in the lower leg can lead to ankle sprains, and an inefficient running gait. Because single leg strength is important for running, shooting, cutting and reacting defensively, concentrating on proprioceptive stability becomes increasingly important. Remember the philosophy of working big muscles groups first, and stabilizers last for the safest, most effective workouts

So the next time you're in the gym try to break the bodybuilder cycle by substituting some stabilizing exercises into your routine for the beach body exercises. Your body and your performance will thank you, besides summer is over and the beaches are closed!

Sweat Box: Congratulations to Catch 22 team member, Mark Miyashita on being selected first overall in the NLL entry draft by the Vancouver Ravens. Look for Mark and fellow Catch 22 teammate Curtis Hodgson to make an impact for the Ravens this NLL season. Dont just train... La-X-Train!