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Basketball Core Workout

by Alan Stein, CCS, CSCS StrongerTeam.com

A different approach to training the abs & low back

A. Why is training the core (abs & low back) important for basketball players?
a. Injury Prevention - Prepare their body for the rigors of the game. A strong core will help prevent hip and back injuries.
b. Performance Enhancement - A well developed abdominal area will increase their jumping ability.

B. What makes this workout different?
a. Creative - The days of doing regular crunches are long gone; players want and need to be stimulated with new and innovative exercises.
b. Competitive - To get the most out of an athlete you must tap into their competitiveness. They need to "compete" every exercise; either against another teammate or against the clock.
c. Uses a ball - Basketball players love to have a ball in their hands. By giving them a ball; they actually like to work their core!

Perform each exercise in the order shown for 1:00 each (8:00 for entire routine)

Plank (with hands on ball)
Place your hands on top of the ball; directly below your shoulders and assume a "push up" position. Keep your hips up and to do tuck your chin.

Plank (bringing knees to elbows)
Same position as the basic plank; but now you will attempt to touch your elbow with your knee without letting your foot touch the ground.

Plank (with feet on ball)
Similar position to the basic plank; but now you will place your hands on the ground and your toes on top of the ball keeping your ankles at a 90 degree angle.

Alternating Push-ups
Begin in a push-up position with one hand on the ball and the other on the floor. Perform a push up and then roll the ball to the other hand and repeat until failure.

Over & Unders (Figure 8's)
Sit up on your backside without letting your feet touch the ground and alternating pulling each knee to your chest while placing the ball "over and under" each leg.

Lye on your back with your legs slightly bent and your heels on the ground (a "crunch" position). Hold the ball firmly in both hands and perform a modified sit up. You will touch the ball against the ground above your head and then on the ground in between you legs.

Side to Side Twists
Assume the same starting position as the Over & Unders. Holding the ball with both hands twist your shoulders and from side to side touching the ball on the ground next to your hip. Do you best to get your shoulders square to the direction you are tapping.

Toe Touches
Lie on your back with your feet in the air (forming a 90 degree angle with the ground). In a crunching motion try and touch the ball to your shoestrings.

Alan Stein is the former co-owner of Elite Athlete Training Systems, Inc. and is now the president of Stronger Team. He is also the Head Strength & Conditioning coach for the nationally renowned Montrose Christian Mustangs boy’s basketball program. Alan brings a wealth of valuable experience to his training arsenal after years of extensive work with elite high school, college, and NBA players.

His passion, enthusiasm, and innovative training techniques make him one of the nation’s leading experts on productive training for basketball players. Alan is a performance consultant for Nike basketball as well as the head conditioning coach for the annual McDonald’s All American game, the Jordan All American Classic, the NBA Player’s Association’s Top 100 Camp, and Five Star basketball camps. He is a sought after lecturer at basketball camps across the country and is regularly featured in publications such as Winning Hoops, Time Out, Dime, American Basketball Quarterly, Stack, and Men’s Health.

NOTICE:All material on this web site is copyrighted. No article may be reproduced or redistributed in any form or manner without the expressed written consent of the respective author. Commercial reproduction is not permitted without the written permission of the Coaching Staff at PowerBasketball.


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