Core Workouts for Basketball · Landmine Full Contact Twist · Long Lever Plank · Russian Twists · Glute Bridge
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Core workouts for basketball are the key to your development as an athlete. If you want to get better at basketball, you need to improve your core. Core strength is so important in basketball. Your athletic performance is naturally limited if your core is too weak.
If you aim to improve your explosiveness, endurance, and quickness, you need to train your core. Core exercises for basketball include simple workouts that you can do regularly. Read on to learn how to do core exercises basketball to become a better basketball player.
What are the muscles involved in improving core strength? Core strength is how the core stabilizes and controls your spine. It involves the abdominal, back, and hip region muscles working together to provide body support. Basketball core exercises teach the muscles in your core to work together. [1]
The core muscles are located throughout the midsection and lower back. The core muscles can be divided into two groups: stabilizers and global movers. [2] All of these muscles are needed for optimal stabilization of the spine. [3]
The core stabilizer muscles are:
The stabilizer muscles may also include the fibers of the psoas and the deep hip rotators.
The core global mover muscles include:
By doing basketball core workouts, you can ensure that you train all of these muscles. Consider your fitness level and any pre-existing conditions to prevent injury. Exercise of the core muscles can involve some positions that may be unsafe to the back. Consult your doctor or health care provider prior to starting any exercise.
How does core strength impact your body? Why is core strength important for basketball? Increased core strength equals better balance, power, and quickness. A strong core improves your posture, reduces your risk of injury, [4] and enhances your basketball game performance.
Players who have strong cores are better able to stay on their feet. They are also able to respond quickly as the game and opponents change in movement and direction. [5] Basketball requires agile players. To move easily and swiftly is a prerequisite for becoming a great player.
Basketball players need to build core strength in order to have power. Basketball involves a lot of force with movements, namely during jumping, shooting, and sprinting. A powerful core helps you to easily transfer energy from the lower portion of your body to the upper portion.
How do core workouts for basketball help your game? Does core help with basketball? Yes, a stronger core helps you in basketball. You’ll have more stability as you move around the court during practice drills and games. Your stamina also improves so you can play for longer. A stronger core also means a reduced risk of injury.
Core strength is necessary for success as a basketball player. Core workouts basketball helps you maintain proper form while shooting jump shots or doing layups. [6] Your core maintains your center of gravity as you drive to the basket. Improved core strength also makes it easier to get rebounds against taller players.
How do you do core workouts for basketball? To help you get started, here are the 8 best core workouts for basketball players to try:
What it does: The Landmine Full Contact Twist targets the core muscles, including the obliques and abdominals. This exercise helps improve core strength, rotational power, stability, balance, and overall body control. It simulates the twisting motion basketball players make when passing the ball.
Here’s how to do it:
You will need a landmine attachment or a barbell with a landmine base for this exercise.
How many reps: 2 x 10-12 reps
What it does: The Long Lever Plank targets the core muscles, including the abdominal muscles, lower back, and hip stabilizers. [7] This exercise helps improve core strength, stability, and body control. It builds the core strength needed for basketball movements such as dribbling, driving to the basket, and defending.
Here’s how to do it:
How many reps: 3 reps of 30 seconds
What it does: The Superman Hold targets the core muscles, including the posterior chain muscles, including the lower back, glutes, and hamstrings. This exercise helps improve core stability, lower back strength and overall body control. It builds core strength needed for basketball movements including jumping, rebounding, and defending.
Here’s how to do it:
How many reps: 3 reps of 30 seconds
What it does: Russian Twists target the core muscles, specifically the obliques. [8] This core workout for basketball helps improve core stability, core strength and rotational power. Russian Twists build core strength needed for basketball movements including pivoting, passing, and shooting.
Here’s how to do it:
How many reps: 2 X 8-10 reps
What it does: The Lateral Lunge improves core strength but primarily targets the lower body muscles, such as the quadriceps, hamstrings, glutes, and adductors. This exercise also engages the abdominals, obliques, and lower back. The Lateral Lunge helps improve core stability and lateral movement abilities. It builds core strength needed for basketball movements including lateral defensive slides, change of direction, and driving to the basket.
Here’s how to do it:
How many reps: 2 X 8-10 reps
What it does: The Goblet Squat targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability and balance. It builds core strength essential for various basketball movements such as jumping, acceleration, and change of direction.
Here’s how to do it:
How many reps: 2 X 8-10 reps
What it does: Crunches target the abdominal muscles, specifically the rectus abdominis. These muscles are commonly referred to as the “six-pack” muscles. This basketball core workout strengthens the core and improves abdominal endurance. [9] It builds core strength essential for basketball players to stay balanced and generate more power during movements.
Here’s how to do it:
How many reps: 2 x 15-30 reps
What it does: The Glute Bridge targets the gluteal muscles (the muscles of the buttocks). It also engages the hamstrings and core muscles. [10] This exercise helps to strengthen the posterior chain to improve hip stability and overall core and lower body power. It builds core strength essential for generating power and stability. This core workout for basketball also improves explosiveness in jumping, sprinting, and changing direction on the court.
Here’s how to do it:
How many reps: 2 X 8-10 reps
The key to becoming a better basketball player is to regularly train your core. Most of these are at-home core workouts for basketball players that don’t require that you visit the gym.
Understand your movements on the court that are key to your position. This knowledge helps you select the right strengthening, stabilizing, and explosive core workouts for basketball. Your coach may also have some suggestions for core exercises for basketball you should do.
Add a core workout basketball to your training routine. You’ll get better at posting up, pivoting, driving to the basket, and playing defense. Build your strength daily with the best core workouts for basketball players. Be amazed as your game improves.
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References:
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