Core Strength: Prevent Injuries & Enhance Performance

Key Takeaways

• The "core" includes deep and surface muscles of the abdomen, back, hips, and pelvis.

• Core muscles work together to stabilize the spine and pelvis, allowing the arms and legs to move efficiently and safely.

• Many common sports injuries are linked to poor core stability including low back pain, knee pain, non-traumatic ACL tears, ankle sprains, and shoulder injuries.

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When we think about athletic performance, it’s easy to focus on speed, strength, or skill. But beneath every powerful kick, throw, jump, and sprint is something even more important: a strong and well-coordinated core. As a pediatric physical therapist, I see firsthand how core strength plays a critical role in both injury prevention and performance for youth and teen athletes.

What Is the “Core,” Really?

The core is much more than just “six-pack” muscles. It includes the deep and surface muscles of the abdomen, back, hips, and pelvis. These muscles work together to stabilize the spine and pelvis, allowing the arms and legs to move efficiently and safely. In growing athletes, the core acts as the central foundation for all movement.

Why Core Strength Is Especially Important for Growing Athletes

Children and teens are not just small adults. Their bodies are constantly changing due to growth spurts, hormonal changes, and developing coordination. During these periods, muscles and bones may grow at different rates, sometimes leading to temporary imbalances or decreased control. A strong, responsive core helps young athletes maintain good alignment and movement patterns as their bodies change.

Core Strength and Injury Prevention

Many common sports injuries in youth and teen athletes—such as low back pain, knee pain, ankle sprains, and shoulder injuries—can be linked to poor core stability.

When the core isn’t doing its job:

• The knees may collapse inward during running or jumping

• The lower back may arch excessively with lifting or kicking

• The shoulders may compensate during throwing or swimming

A strong core helps control trunk position, absorb forces, and distribute loads evenly through the body. This reduces stress on joints and soft tissues, lowering the risk of overuse and acute injuries.

Core Strength Improves Athletic Performance

A stable core allows athletes to generate and transfer force more efficiently. Whether sprinting down a soccer field, rotating for a tennis swing, or maintaining balance during gymnastics, power starts at the center of the body.

Benefits of good core strength include:

• Improved balance and body control

• Better coordination and agility

• Increased power in throwing, kicking, and jumping

• More efficient movement with less wasted energy

In simple terms, a strong core helps athletes move better, faster, and with more confidence.

Core Training Should Be Age-Appropriate and Functional

For youth and teen athletes, core training doesn’t need to involve long planks or intense sit-ups. In fact, quality matters far more than quantity. Core strength is best developed through functional, sport-relevant movements that challenge balance, control, and coordination.

Examples include:

• Animal walks and crawling patterns

• Single-leg balance activities focusing on alignment

• Medicine ball throws and catches

• Controlled rotational movements

• Stability exercises that incorporate the arms and legs

As a pediatric physical therapist, I emphasize proper form, breathing, and control over pushing through fatigue.

Building a Strong Foundation for Lifelong Movement

Developing core strength in childhood and adolescence sets the stage for healthier movement patterns well into adulthood. Athletes who learn to move with good control and stability are better equipped to handle increased training demands, reduce injury risk, and enjoy their sport longer.

Bottom Line

Core strength is not just about looking strong—it’s about moving well. For youth and teen athletes, a strong core provides the foundation for safe participation, improved performance, and long-term athletic development. By prioritizing core stability early, we help young athletes build resilient bodies that can keep up with their goals today and in the future.

If your child or teen is dealing with recurring injuries, poor balance, or difficulty keeping up with sport demands, a pediatric physical therapist can help assess core strength and movement patterns and create an individualized plan to support their success