Dec 16, 2016
Core Exercises for Basketball
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.

A good exercise to start with is the cable kneeling twisting rope crunch. Here is how to do it:

• Kneel in front of a high-pulley apparatus with your body facing the machine, sitting back on your heels.

• Grasp the ends of a rope attached to the pulley, and keep your elbows in toward your ears and torso upright.

• Keeping your lower back immobile, slowly curl your shoulders downward, twisting your body to the left as you bring your elbows toward your knees.

• Contract your abs, and then slowly uncurl your body, returning to the start position.

• Continue for the desired number of repetitions, alternating sides with each rep.

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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