Dec 27, 2016
Overhead Strength
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.

One excellent exercise to use is the medicine ball overhead throw. Here’s a closer look:

• Stand with the feet hip-width apart.

• Hold a medicine ball overhead with a slight bend in the elbows. (See Figure Three, below.)

• Take one step forward and simultaneously throw the ball in the intended direction. (See Figure Four, below.)

• Repeat for the desired number of repetitions.

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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