Core Workouts for Basketball

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 Core Muscles?

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:

  • Pelvic floor
  • Transversus abdominis
  • Internal Obliques
  • Multifidus
  • Diaphragm

The stabilizer muscles may also include the fibers of the psoas and the deep hip rotators.

The core global mover muscles include: 

  • Rectus abdominis
  • External obliques
  • Erector spinae
  • Quadratus lumborum
  • Hip muscle groups

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.

Does Basketball Engage Core? 

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.

What Are the Benefits of Core Workouts for Basketball?

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. 

8 Best Core Workouts for Basketball Step by Step Instructions

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:

1. Landmine Full Contact Twist

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.

  1. Stand with your feet shoulder-width apart. Face the landmine attachment or the end of the barbell. 
  2. Grab the landmine with both hands. Keep your arms extended straight in front of you. Ensure a firm grip on the bar with your palms facing each other.
  3. Begin the exercise by keeping your hips and lower body stable. Engage your core muscles to maintain balance and control throughout the movement.
  4. While keeping your arms extended, rotate your torso. Twist to the side opposite of the landmine. Allow the bar to move across your body.
  5. Continue rotating until the bar reaches just outside your opposite hip. Or, until you feel a stretch in your torso muscles. Keep your head and eyes facing forward throughout the movement.
  6. Pause briefly at the end of the twist. Then slowly return to the starting position. Control the movement with your core muscles.

How many reps: 2 x 10-12 reps

2. Long Lever Plank

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:

  1. Begin by lying face down on a mat or the floor. 
  2. Rest on your forearms with your elbows directly underneath your shoulders. Extend your legs straight. Position your feet hip-width apart. Engage your core muscles by drawing your navel toward your spine.
  3. Push through your forearms and toes to lift your body off the ground. Create a straight line from your head to your heels. Keep your body parallel to the ground. Avoid any sagging or arching in the lower back.
  4. Extend your arms forward in line with your body. Keep them shoulder-width apart. This extended arm position creates a longer lever. This increases the challenge for your core muscles.
  5. Maintain a neutral spine position. Avoid any excessive rounding or arching of the back. Engage your glutes and thigh muscles to keep your hips level.
  6. Hold this position for the desired duration. Start with a 20-30 seconds duration. Gradually increase the time as you become stronger and more comfortable.

How many reps: 3 reps of 30 seconds

3. Superman Hold

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:

  1. Begin by lying face down on a mat or the floor. Keep your arms extended straight in front of you. Your legs should extend straight behind you. Keep your palms facing downward and your toes pointed.
  2. Simultaneously lift your upper body and lower body off the ground. Keep your core engaged. Imagine reaching forward with your hands and backward with your feet
  3. Lift your chest, arms, and legs off the ground as high as you comfortably can. Create a slight arch in your back.
  4. Focus on squeezing your glutes. Engage your lower back muscles to maintain the lifted position.
  5. Hold this position for 30-60 seconds. Aim to maintain proper form and engagement throughout the exercise.

How many reps: 3 reps of 30 seconds

4. Russian Twists

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:

  1. Sit on the floor or a mat with your knees bent. Keep your feet flat on the ground. 
  2. Lean back slightly while keeping your back straight. Engage your core muscles. Lift your feet off the ground for a more advanced version, but it is optional.
  3. Clasp your hands together in front of your chest. Keep your elbows pointing out to the sides.
  4. Engage your core and lean back a bit further. Maintain a straight back and a strong posture.
  5. From this position, begin twisting your torso to the right side. Move your hands and shoulders together as a unit.
  6. Pause briefly when you reach the maximum twist to the right. Slowly twist your torso to the left side. Maintain control throughout the movement.
  7. Continue alternating the twisting motion from side to side. Ensure your back remains straight throughout the exercise.

How many reps: 2 X 8-10 reps

5. Lateral Lunge

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:

  1. Stand with your feet hip-width apart. Rest your hands comfortably at your sides.
  2. Take a step to the right side with your right foot. Keep your left foot planted and your toes pointing forward.
  3. Shift your body weight to your right foot. Bend your right knee and lower your body into a lunge position. Ensure that your right knee is tracking over your toes. Keep your back straight.
  4. Continue descending until your right thigh is parallel to the ground. Go as low as your flexibility allows. Maintain a straight back. Avoid leaning forward or backward.
  5. Pause briefly in the lunge position. Then, push through your right foot to return to the starting position.
  6. Repeat the same movement to the left side. Step with your left foot and lunge to the left, following the same form and technique.

How many reps: 2 X 8-10 reps

6. Goblet Squat

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:

  1. Stand with your feet slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell vertically with both hands, close to your chest. This is known as the goblet position.
  2. Initiate the movement by bending at your hips and knees simultaneously. Position yourself as if you are sitting back into an imaginary chair. Keep your chest lifted, back straight, and core engaged.
  3. As you lower your body, ensure that your knees track in line with your toes. Do not collapse inward. Descend until your thighs are parallel to the ground. Go as low as your flexibility allows.
  4. Maintain a neutral spine and avoid rounding your back during the movement.
  5. Pause for a moment in the squat position. Then, drive through your heels to stand back up, pushing your hips forward.

How many reps: 2 X 8-10 reps

7. Crunches

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:

  1. Lie flat on your back on a mat or on the floor. Bend your knees while keeping your feet flat on the ground. Place your hands behind your head. Cross your fingers or lightly touch your temples. Alternatively, you can cross your arms over your chest.
  2. Engage your core muscles by drawing your navel toward your spine. This will help stabilize your torso during the exercise.
  3. Gently lift your head, neck, and shoulders off the ground. Keep your lower back in contact with the floor. Avoid pulling on your neck with your hands or straining your neck muscles.
  4. Exhale as you lift your upper body. Focus on contracting your abdominal muscles.
  5. At the top of the movement, pause briefly and squeeze your abs.
  6. Inhale as you slowly lower your upper body back to the starting position.

How many reps: 2 x 15-30 reps

8. Glute Bridge

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:

  1. Lie on your back on a mat or the floor. Bend your knees. Keep your feet flat on the ground. Your arms should be resting comfortably at your sides.
  2. Engage your core muscles by drawing your navel toward your spine.
  3. Press your feet into the ground. Lift your hips off the floor, driving through your heels. As you lift your hips, form a straight line from your knees to your shoulders.
  4. Squeeze your glutes at the top of the movement. Hold for a moment, focusing on contracting the muscles.
  5. Slowly lower your hips back down to the starting position. Maintain control and avoid any sudden drops.

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.

Best Basketball Core Workouts Start With Tailored Nutrition – Satia

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. 

The best basketball player workouts start with tailored nutrition. Satia is complete nutrition to help you build your body and maximize your training results. Start your no-risk trial of Satia now.

References:

  1. https://journals.lww.com/nsca-jscr/fulltext/2013/06000/systematic_review_of_core_muscle_activity_during.29.aspx
  2. https://journals.lww.com/acsm-csmr/Fulltext/2008/01000/Core_Stability_Exercise_Principles.14.aspx
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8158512/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/
  5. https://www.sciencedirect.com/science/article/abs/pii/S1360859221000462
  6. https://www.scielo.br/j/rbme/a/gkKXSdRqffDnmMKZSHWpryr/
  7. https://journals.lww.com/nsca-scj/fulltext/2013/06000/the_long_lever_posterior_tilt_plank.12.aspx
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9564429/
  9. https://pubmed.ncbi.nlm.nih.gov/25853876/
  10. https://www.researchgate.net/publication/318998090_Single-Leg_Glute_Bridge

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