Basketball Training...
How to Improve Your Agility & Quickness on the Court!

Quickness and agility are the top concerns of most basketball training programs. But, did you know that by strengthening your core abdominal muscles, it can make you quicker for those sudden cuts and rebounds on the court?

Here are a couple ideas of functional core abdominal exercises you can start using right away in your basketball workouts.

Basketball Training Core Abdominal Workout
Hip Flexor thrust 1. Stand with feet hip width apart and place a band around the ankle. The band should be fixed to an object at the other end. 2. Raise the leg that has the band forward and hip. Think of driving your knee out and then up towards the ceiling. 3. Tighten your core and maintain balance when performing this exercise. 4. Return to the starting position and repeat. Perform with the other leg. Trainer's comments: Make sure to keep your abs and shoulder stationary while moving your leg by tightening your abs.	Sets Reps Weight/ Resistance 1 10    2 10    3     4     5
1 Step Vertical Jump 1. Stand under the basketball rim, soccer goal crossbar, or football goal post (or any high object as a reference point). 2. Take one step then jump and reach with alternating hand attempting to reach the object on every jump until you complete the prescribed number of repetitions. 3. Remember to keep foot-ground contact time at a minimum, with each jump being at least as high as the previous. Trainer's comments:	Sets Reps Weight/ Resistance 1 10    2 10    3     4     5
Figure 8 Start Position: Hold medicine ball with your arms extended over your right shoulder. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot. You will have to bend at your knees to complete this. Return to starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1     2     3     4     5
Medicine Ball Lunge 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and lower body forming a 90� bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. Take medicine ball during this movement and press the ball over your head. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments:	Sets Reps Weight/ Resistance 1     2     3     4     5

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