Jan 13, 2017
At the Core
Russ Malloy

Using a well-planned and progressed core muscle conditioning program will allow basketball players of varying levels to create functionally efficient core muscles, giving them the solid base to perform dynamic athletic movements. The purpose of this progression is to introduce players to core muscle development techniques for improved performance and injury prevention and to help them prolong the health of their passive spinal tissues.

The core muscle conditioning program should integrate the different functions of the lumbopelvic hip complex that are active during competition. These functions include stabilization, flexion, extension, rotation, and lateral flexion.

Medicine Ball Slam

The medicine ball slam is an exercise used to develop strength and power in the abdominals. Here’s how to do it:

Hold a medicine ball with both hands above the head.

Position the arms beside the ears.

Forcefully slam the medicine ball to the ground directly in front of the body.

Be sure to throw the ball far enough forward that it does not bounce directly up into your face.

Receive the ball on its upward path, and return to the start position.

This movement should be initiated by the trunk rather than the arms.

Repeat for the desired number of repetitions.

See Figures 5 and 6 below.

This article was originally published on the website of the National Strength and Conditioning Association and is being used with permission from the organization.

Russ Malloy, CSCS, is the Head Strength and Conditioning Coach and owner of Heart of a Champion, Ltd. Malloy provides training programs for athletes and non-athletes, aiding them in achieving their athletic and personal goals. He has trained countless individuals and served organizations including the National Strength and Conditioning Association (NSCA) Basketball Special Interest Group (SIG), the University of Iowa, and the Colorado Stars Softball Team.

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