BACK TO BACK CORE AND LOWER BODY EXERCISES FOR BASKETBALL PLAYERS

Back to Back Core and Lower Body Exercises for Basketball Players are designed to improve your strength, agility, and endurance on the court. These targeted exercises will help you build a rock-solid core and powerful legs, both critical for explosive movements, balance, and overall athleticism. Whether you're aiming to boost your speed, jump higher, or improve your defensive stance, this routine has everything you need to excel.

This workout sequence is perfect for basketball players of all skill levels, focusing on exercises that simulate in-game movements while strengthening key muscle groups. By consistently training your core and lower body, you'll be better equipped to handle the physical demands of basketball, from fast breaks to jumping for rebounds. Ready to dominate the court? Let's get started with this killer workout!

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EXERCISES FOR BACK TO BACK CORE WORKOUT

1 - OBLIQUE INCH WORM

30 SECONDS

LAY ON YOUR BACK WITH YOUR FEET FLAT ON THE FLOOR. REACH YOUR ARMS OUT AT YOUR SIDES AND LIFT YOUR SHOULDERS OFF OF THE GROUND. MOVE YOUR TORSO ALONG THE GROUND FROM SIDE TO SIDE, TRYING TO TOUCH YOUR FINGERTIPS TO YOUR HEELS

2 - HANDSTAND WALL PLANK

1 MINUTE

PLACE YOUR HANDS UNDER YOUR SHOULDERS ON THE GROUND WHILE YOUR LEGS ARE ELEVATED AND FEET ARE SHOULDER WIDTH APART ON THE WALL. HOLD THIS PLANK, KEEPING THE CORE TIGHT AND BACK STRAIGHT

3 - DOLPHIN KICKS

15 REPETITIONS

FIND A STURDY SURFACE THAT IS ELEVATED OFF OF THE GROUND. ( LIKE A CHAIR OR COUCH ) PLANK YOUR TORSO ON THE SURFACE WITH YOUR HIPS ON THE EDGE AND YOUR LEGS OFF OF THE SURFACE COMPLETELY. USE YOUR ARMS TO HOLD ON TO THE STURDY SURFACE TO KEEP YOUR CORE IN PLACE .

4 - GOOD MORNINGS

1 MINUTE

STAND WITH YOUR LEGS TOGETHER AND HANDS HOLDING BASKETBALL BEHIND YOUR HEAD. BEND YOUR TORSO FORWARD, KEEPING YOUR BACK COMPLETELY STRAIGHT AND CORE TIGHT .

5 - TELEPHONE POLE ROTATIONS

1 MINUTE

STAND UP STRAIGHT. TAKE A FOAM ROLLER AND HOLD IT BEHIND YOUR HEAD WITH BOTH ARMS.

6 - PLANK AND TOSS

30 SECOND

PLANK ON YOUR FOREARMS, TOSS A BASKETBALL FROM ONE SIDE OF YOUR BODY TO THE OTHER USING ONE ARM AT A TIME TO LIFT IT AND TOSS IT LIGHTLY ENOUGH FOR THE OTHER HAND TO CATCH IT ON THE OTHER SIDE.