When you think of strength training for basketball players, the core doesn’t immediately come to mind. Most basketball players focus on the legs – squats, power cleans, deadlifts, and box jumps. Although that’s a good start, without a strong core, your game won’t be near as explosive as it could be. Worse yet, you’re losing valuable inches on your vertical jump.
Strengthening the core helps eliminate energy leaks so the amount of force created by your legs is transferred completely to the movement you’re doing (jumping, shuffling, sprinting, etc).
Here is the core exercise progression we use for our anti-extension prescription for basketball players:
Level I – RKC-style planks 3 sets of 30 seconds
Exercise tips: Squeeze the glutes and abs throughout the exercise. Actively try bringing your elbows toward your toes.
Level II – ValSlide BodySaws 3 sets of 3 ten second holds
Keep the glutes and abs contracted. Go back until you feel your lower back start to buckle.
Level III – TRX BodySaws 3 sets of 3 ten second holds
Keep the glutes and abs contracted. Go back until you feel your lower back start to buckle.
Level IV: Ab Wheel Rollouts 3 sets of 10 reps
Go out until your lower back starts to buckle. Squeeze your abs and glutes as hard as possible.
Level V: Stir the Pot 3 sets of 10-15 reps
Do not bend at the hips. Slowly move your arms in a circle on the stability ball. Your core should be as still as possible.
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