Cast your mind back to the early 2000s and core training was the hot topic in fitness. You could barely open a magazine (like this one) or watch a training video without hearing that a stronger core was the key to performance and injury prevention. Abs, were the it muscle.
While many still prioritise core work, there’s now much less discussion about its role. So, does core training still deserve your time?
What does the evidence say?
A 2023 systematic review found clear benefits of core training across athletes. The strongest effects were in balance, with large improvements compared to controls. Jumping ability also improved, and athletes in sports requiring hitting or throwing showed gains in distance, though increases in velocity were less consistent.
A 2022 study focused specifically on skill performance. Looking at 16 experimental studies, they identified potential improvements from core training in dribbling and shooting in basketball, throwing velocity in handball, pirouettes in dancers, striking power in Muay Thai, and even freestyle swimming times.
Another review paper highlighted that core and postural stability are critical in sports that may not immediately come to mind. For example, accuracy in shooting and archery is highly dependent on postural control.
Zooming in on individual sports adds further colour. In soccer, adolescent players who undertook core-focused training showed gains in sprint speed, agility, and kicking power. Similar findings emerge in cricket, where stronger trunk endurance, measured by plank performance, was linked to faster bowling speeds.
Golfers benefit as well. Core stabilisation programs improve swing mechanics, particularly hip-to-shoulder separation (the “x-factor”) that underpins distance and control. Tennis players, meanwhile, see improvements in serve velocity, stroke accuracy, and spin control, highlighting how core-specific training can enhance both explosive power and fine motor skill.
How Does Core Training Improve Performance?
Core training enhances the way your body transfers and controls force. The trunk acts as a central “hub”, linking the upper and lower body. When these muscles are strong and well-coordinated, power moves smoothly through the system instead of being lost as wasted effort. A stable core also supports balance, posture, and motor control, helping the limbs work more efficiently during both strength and skill-based tasks. In short, a stronger core reduces “energy leaks”, allowing you to move with greater power and precision.
Intelligent Core Training
The most effective programs go beyond simply building trunk strength. They focus on timing, coordination, and the reflexive stability of deep stabilisers such as the transversus abdominis and multifidus. Training should progress from isometric foundations like planks and bridges to dynamic and sport-specific drills such as Pallof presses, cable rotations, loaded carries, hanging leg raises, medicine ball throws, single-leg stability work, and perturbation exercises. Combining stability, strength, and functional movement patterns makes core training directly relevant to performance.
How Often?
There’s no clear consensus on the optimal dosage or training protocol. However, multiple studies have recommended that including two 15-30 minute sessions per week, over 4-6 weeks, is sufficient to produce measurable changes. That’s a small investment for a noticeable edge.
The Bottom Line
If your goal is sports performance, core work still deserves a slot in your weekly plan. Keep it specific, progressive, and as a complement to the heavy lifts and skill work required for success.
About the Author
Laith Cunneen is a Physiotherapist and Exercise Physiologist with over 15 years of clinical experience. He is Managing Director of Peak Physio, one of NSW’s largest and fastest growing providers of physiotherapy services.
