Motocross is a complex sport with constant change of position. The body needs special attention on developing a good strength of the CORE muscles. BALANCE and POSTURE helps contrast the centrifugal force generated on the turns and maintains good control of the body in the acceleration, brakes and change of direction phases in the track. Helping in this way to have better control of the motorcycle and be more efficient in every lap of the race.
But first lets see what the CORE is and which muscles are going to be the main target of the session.
Having a stronger core, doesn’t mean that I need to do thousands and thousands of crunches every day, because the Rectus Abdominis, which main function is to flex the spine and compression of the abdomen, is only one of multiple muscles involves 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 all of the muscles involved.
To activate all of the CORE muscles we need to have a great variety of exercises, and those exercises need to target stabilizing patterns, more or less similar to the destabilization that will occur during racing. By doing work outs with destabilization equipment and suspension training, it will have a positive effect on preparing the body to adapt in an unstable environment (much like riding the motorcycle in the race).
PROPOSAL OF EXERCISES TO STRENGTHEN THE CORE
Activation Phase
CAT – COW POSE - 2 x 15 Reps
INCHWORM EXERCISE - 2 x 10 Reps
PLANK SIDE WALK - 2 x 10 Reps Each Side
Strength Phase – Suspension Training
SIDE PLANK W/2 KNEE TUCK - 3 x 10-15 Reps Each Side
SUSPENSION MOUNTAIN CLIMBERS - 3 x 30 Reps
SUSPENSION HIP THRUST - 3 x 10-15 Reps
Instability Training
SWISS BALL PLANK EXTENSION - 3 x 10-15 Reps
CORE ROTATION - 3 x 10-15 Reps
SWISS BALL LUMBAR EXTENSIONS - 3 x 10-15 Reps
Adding these exercises to your weekly routine at least 2 times per week will help you to have 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.
