Stronger Abs and Looser Hips With Dwyane Wade | STACK

Stronger Abs and Looser Hips With Dwyane Wade

December 9, 2010

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...
More Cool Stuff You'll Like

12 Dynamic Stretches Football Players Must Do

Here is a follow up article to Why Football Players Must Perform Movement Preparation Warm-Ups. The following movement prep warmup, demonstrated with...

Must-Have Additions to Your Baseball Stretching Routine

A Tight Back May Hurt Your Performance and Health

Green Bay Packers Discover Football's Fountain of Youth

Are Tight Hips Slowing You Down?

Why Athletes Should Practice Yoga

Patrick Peterson's Yoga Workout

Best Exercises for Improving Joint Mobility

Why You Shouldn't Stretch 24 Hours Before a Game

Dig Like a Pro: Exercises for Volleyball Mobility

Why Football Players Must Perform Movement Preparation Warm-Ups

Improve Your Back and Core Flexibility With a Physioball

Dynamic Warm-Up Exercises Done the Right Way

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

Animal Flow Scorpion Reach for Injury Prevention

The 10-Minute Warm-Up

Stay Pain-Free With These Advanced Stretches

The Best Stretching Exercise for You

You're Doing It Wrong: The Warm-Up

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

Increase Your Flexibility Without Stretching

4 Goals and 23 Movements for an Effective Athletic Warm-Up

Mobility Training for Hockey Goalies

3 Yoga Twists to Keep You on the Field and Improve Your Game

Add Warrior Poses to Your In-Season Training

How to Fix 4 Common Tight Areas in Your Body

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Four-Stage Football Warm-Up

Pro Secrets, Revealed: The Perfect Workout Warm-Up

The Importance of Recovery Workouts

Flexibility for Cross Country From the Ground Up

The Most Important Muscle You've Never Heard Of

Dynamic Warm-Up Exercises for a Safe, Effective Workout

These 9 Exercises Will Improve Your Hip Mobility

Balance Exercises That Are Game-Changers

6 Thoracic Spine Exercises to Improve Mobility

Go the Distance With This Baseball Yoga Warm-Up

Find Your Effective Pregame Basketball Warm-Up

3 Tips To Make Your Stretching Routine More Effective

3 Exercises That Fix Common Baseball Hip Mobility Issues

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

Fundamentals of a Pre-Workout Warm-Up

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