Stronger Abs and Looser Hips With Dwyane Wade

Knowing that loose hips and a strong core contribute mightily to explosion and vertical jumping ability, Dwyane Wade incorporates a dynamic exercise into his workouts to improve both attributes. His off-season strength coach Tim Grover has prescribed a slideboard exercise that forces Dwyane to use his core stability and flexion, as well as his hip and groin flexibility—all simultaneously.

“When he brings his feet to his hands, it is a tremendous core strengthening movement,” Grover says. “And when he drops his hips and spreads his legs, it opens up his hips and also increases shoulder stability.”

Improve these crucial elements of explosion and jumping by supersetting this exercise with Dwyane’s Alternate Explosive Leg Press.

Check out Dwyane’s entire workout here.

Slideboard Jackknife and Abduction
• Crouch down with feet on slideboard and hands firmly on ground in front
• Slide feet back to Push-Up position
• Slide feet out as wide as possible and drop hips toward slideboard
• Slide feet back together and then forward to start
• Repeat quickly for specified reps

Sets/Reps: 3x10
Modification: If slideboard is not available, perform with towels between feet and floor
Coaching Point: Drop hips and core when spreading legs apart

Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...

Featured Videos

Path to the Pros 2015: Devin Smith Path to the Pros 2015: Devin Smith Views: 181,250
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,271,129
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,757
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,781
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,195,981
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,292
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,437
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,995

Load More
More Cool Stuff You'll Like
Dynamic Warm-Up Exercises Done the Right Way

Dynamic Warm-Up Exercises Done the Right Way

For at least a decade now, the general consensus has been that prior to any type of physical activity, a dynamic warm-up is the way to go. While static...

Must-Have Additions to Your Baseball Stretching Routine

Must-Have Additions to Your Baseball Stretching Routine

Go the Distance With This Baseball Yoga Warm-Up

Go the Distance With This Baseball Yoga Warm-Up

Add Warrior Poses to Your In-Season Training

Add Warrior Poses to Your In-Season Training

The Importance of Recovery Workouts

The Importance of Recovery Workouts

Increase Your Flexibility Without Stretching

Increase Your Flexibility Without Stretching

You're Doing It Wrong: The Warm-Up

You're Doing It Wrong: The Warm-Up

3 Tips To Make Your Stretching Routine More Effective

3 Tips To Make Your Stretching Routine More Effective

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Mobility Training for Hockey Goalies

Mobility Training for Hockey Goalies

How to Fix 4 Common Tight Areas in Your Body

How to Fix 4 Common Tight Areas in Your Body

The Best Stretching Exercise for You

The Best Stretching Exercise for You

The Ultimate Turkey Bowl Warm-Up

The Ultimate Turkey Bowl Warm-Up

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

Dig Like a Pro: Exercises for Volleyball Mobility

Dig Like a Pro: Exercises for Volleyball Mobility

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Dynamic Warm-Up Exercises for a Safe, Effective Workout

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Are Tight Hips Slowing You Down?

Are Tight Hips Slowing You Down?

Balance Exercises That Are Game-Changers

Balance Exercises That Are Game-Changers

3 Drills for Better Hip Mobility

3 Drills for Better Hip Mobility

6 Thoracic Spine Exercises to Improve Mobility

6 Thoracic Spine Exercises to Improve Mobility

The Most Important Muscle You've Never Heard Of

The Most Important Muscle You've Never Heard Of

Best Joint Mobility Exercises

Best Joint Mobility Exercises

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Pre-Workout Warm-Up Steps You Can't Afford to Skip

3 Exercises That Fix Common Baseball Hip Mobility Issues

3 Exercises That Fix Common Baseball Hip Mobility Issues

Optimizing Energy Transfer in Your Lacrosse Shot

Optimizing Energy Transfer in Your Lacrosse Shot

Flexibility for Cross Country From the Ground Up

Flexibility for Cross Country From the Ground Up

How Hockey Goalies Can Get More Flexible for a Better Butterfly

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Animal Flow Scorpion Reach for Injury Prevention

Animal Flow Scorpion Reach for Injury Prevention

How to Release Muscle Knots and Trigger Points

How to Release Muscle Knots and Trigger Points

4 Ways to Increase Lacrosse Shot Rotational Power

4 Ways to Increase Lacrosse Shot Rotational Power

Green Bay Packers Discover Football's Fountain of Youth

Green Bay Packers Discover Football's Fountain of Youth

Improve Your Balance with Stability Ball Exercises

Improve Your Balance with Stability Ball Exercises

The Yoga Warm-Up for Basketball Players

The Yoga Warm-Up for Basketball Players

Get Better Hip Mobility: 9 Stretches and Exercises

Get Better Hip Mobility: 9 Stretches and Exercises

Fundamentals of a Pre-Workout Warm-Up

Fundamentals of a Pre-Workout Warm-Up

Why You Shouldn't Stretch 24 Hours Before a Game

Why You Shouldn't Stretch 24 Hours Before a Game

Reducing Tight Hamstrings without Stretching for Hockey Players

Reducing Tight Hamstrings without Stretching for Hockey Players

Build a More Powerful Golf Swing With These Mobility Drills

Build a More Powerful Golf Swing With These Mobility Drills

YardBarker