02/10/2025
A strong core is not about how many reps you can do, it is about building a stable base that helps you move faster, jump higher, and stay injury-free. We use McGill’s core strength methods (IMAGE: the Big 3: Curl-Up, Side Plank, Bird Dog) to protect the spine, build resilience, and create a foundation for performance.
The McGill Big 3 are simple but powerful because they focus on stability over movement, teaching athletes how to brace the trunk and resist unwanted motion. This not only reduces injury risk but also improves efficiency in how force is transferred through the body during sport.
Here is how they work:
1. The Curl-Up: Teaches bracing of the trunk while keeping the spine safe. It builds endurance without excessive spinal stress.
2. The Side Plank: Develops lateral core strength, essential for power transfer in sprinting, throwing, swinging, and change of direction.
3. The Bird-Dog: Reinforces cross-body coordination and stability, strengthening the full kinetic chain.
Based on the research available from McGill, we connect our testing into training application, using his methods as a base, then combining them with other proven strategies to help athletes build the strongest possible foundation.
Strong core stability has consistently been shown to transfer into better movement efficiency, reduced injury risk, and improved sports performance.
We are applying these evidence-based methods every day to ensure our athletes are well supported, resilient, and ready for long-term success.
Resources
McGill, S. M., Childs, A., & Liebenson, C. (1999). Endurance times for low back stabilization exercises: clinical targets for testing and training from a normal database. Archives of Physical Medicine and Rehabilitation, 80(8), 941–944.
Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), 995–1008.
