Part Four: Sequencing Hip, Core, Shoulders and Arms Separation
By Jim Fanara, CSCS
Once the lead leg is stabilized, the core must resist rotation in order to lag behind the hips during the shot sequence. In order to fully utilize the rotational force developed in the lower body, the athlete must not only have developed a capacity to decelerate and brace the core but also needs to build the capacity to separate the hip complex from the torso.
As the foot comes into contact with the ground, the pelvis reaches maximum speed. To transfer ground reaction force to the torso, the pelvis decelerates quickly to create an anchor for the torso to unwind the shot. The anchoring effect of the decelerated pelvis enables a high velocity shot maker’s torso to reach twice the rotational velocity achieved by the pelvis. But this doubling of velocity can only be reached if the athlete’s torso lags behind as the pelvis accelerates and then stops its rotation.
The separation of the upper and lower body engages the stretch reflex within the core muscle complex, as the torso “winds up’ against the anchoring effect of the decelerated hips. The stretch reflex is like stretching a rubber band and letting go to create a snapping action. Engaging the stretch reflex within the core complex utilizes stored elastic energy thereby enhancing power production.
To transfer the energy intact to the arms and subsequently the stick, the athlete must have the capacity to create stiffness in the core complex. Another way to view core stiffness is the capacity to resist rotation. This “stiffness” or bracing effect stops the extremely rapid acceleration of the torso, transferring all the energy to the shoulders arms and stick. With the torso quickly stopped and locked down on the stable lower body the shot sequence culminates in the “cracking the whip” effect.
The core’s capacity to resist rotation is essential to transfer energy from the hips to the arms. Lower velocity shot makers lack the capacity to stiffen the core and separate the hips from the torso.
Part Five: Summary