In honor of the final four I have decided to share an abdominal exercise that I give to my basketball athletes. Truly, anyone can do it, but since medicine balls can be roughly the size of a basketball I have coined it my basketball abdominal exercise.
This exercise utilized a majority of your core musculature. You will target your rectus abdominus, obliques, transverse, erector spinae, hip flexors, and even musculature of the arm and shoulder. The most important thing with this exercise is to use your breathe to aid in your movements; thus exhaling upon contraction in inhaling upon deceleration.
Equipment:
Basketball or medicine ball (appropriate weight)
Floor mat
Sets and Reps:
3-? sets and your reps should be to fatigue - the core is full of endurance muscles, so max out their endurance
A special thanks to Jayne Wilson for making these photos possible.
This exercise utilized a majority of your core musculature. You will target your rectus abdominus, obliques, transverse, erector spinae, hip flexors, and even musculature of the arm and shoulder. The most important thing with this exercise is to use your breathe to aid in your movements; thus exhaling upon contraction in inhaling upon deceleration.
Equipment:
Basketball or medicine ball (appropriate weight)
Floor mat
Sets and Reps:
3-? sets and your reps should be to fatigue - the core is full of endurance muscles, so max out their endurance
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| Start position: you will get to know this position very well |
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| Utilizing a side oblique crunch bring the basketball overhead and touch the ball to one side. Make sure that you look where you are going. This will decrease neck tension. Return to starting position. |
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| Utilizing a side oblique crunch bring the basketball overhead and touch the ball on to the other side. Make sure that you look where you are going. This will decrease neck tension. Return to starting position. |
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| Utilizing a forward crunch and straight leg raise bring the basketball overhead and touch the ball to your toes. Make sure that you look where you are going. This will decrease neck tension. Return to starting position. |
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| Utilizing a forward crunch bring the basketball overhead and end in a full sit-up position so you can throw the ball to a partner, wall, or rebounder. If you are unable to throw the ball and have it returned then toss the ball overhead and catch it. Make sure that you look where you are going. This will decrease neck tension. Return to starting position. You have done one repetition. |
Have fun, and feel the burn!!!!!!!!!
A special thanks to Jayne Wilson for making these photos possible.
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