4 Sport-Specific Core Exercises | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

4 Sport-Specific Core Exercises

September 3, 2012 | Wray Watkins

Must See Strength Training Videos

As an athlete, close to 75 percent of your body weight is distributed in your core region. A strong and stable core is crucial for reaching your full potential in terms of agility and speed.

If you're still not convinced, take a look at the movements required for your sport. In football, a player who possesses a more stable core is less likely to be knocked to the ground. In baseball, a strong core enables an efficient transfer of power from the legs to the bat for harder hits. In soccer, a player rotating off his or her plant leg can deliver a more powerful shot on goal. The list goes on and on. But the bottom line is this: core stability and strength play a vital role in contact sports and sports requiring quick changes of direction.

So what's the best way to completely activate and work your core? Below are the best exercises to efficiently get those muscles ready for next season.

Prone Stability Ball Front Planks - 3 sets of max time

Assume the plank position: elbows directly under shoulders, torso flat and knees off ground. Maintain position with feet on a stability ball for as long as possible without any change in position. When your form starts to falter, the set is done.

Supine Stability Ball Bridges -  3 x 10

Lay flat on back with heels raised on a stability ball. Contract gluteal muscles and raise hips off ground. Maintain this position for five seconds, then relax and let hips return to ground. Keep control of ball throughout the set.

Overhead Med Ball Slams - 3 x 10

Standing in an athletic stance, raise medicine ball overhead with arms as straight as possible. Initiate the downward movement of the medicine ball while keeping chest up and erect. Slam med ball down with force and allow for adequate room for bounce. Choose a medicine ball that will allow for a fluid and continuous motion.

Topics: CORE
Wray Watkins
- Wray Watkins is the director of strength and conditioning at MVP Sports Centers in Lake Forest, Calif. He has worked with athletes from the NFL,...
Wray Watkins
- Wray Watkins is the director of strength and conditioning at MVP Sports Centers in Lake Forest, Calif. He has worked with athletes from the NFL,...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 25,110,522
Dwyane Wade Leads by Example
Views: 4,327,938
Dwight Howard Stays in the Gym All Night
Views: 3,988,602

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,408
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
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

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

6 Gym Machines That Are Actually Worth Your Time

5 Ways to Get a Higher Vertical Jump

Prevent Volleyball Shoulder Injuries With These Exercises

How Strength Training Changed Rory McIlroy's Game

When Not to Try Unstable Hockey Training

3 Keys to Better Softball Workouts

Add Surprise Sets for a Great Workout Finisher

The Best Lower-Body Landmine Exercises

Train Like a Pro: Peyton Manning's Core Workout

3 Simple Strategies for a Better Workout

Evan Longoria's Off-Season Strength and Resistance Workout

Get a Full-Body Workout With Just 2 Exercises

The Top 10 Mistakes Athletes Make in the Weight Room

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: Damian Lillard's Basketball Core Workout

The 4 Best and Worst Cable Machine Exercises

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to In-Season Baseball Training

Todd Durkin

4 Exercises From NFL Players to Build True Game Speed

Save Your Shoulders With These Barbell Landmine Exercises

Use Eccentric Lifts to Increase Size and Strength

Train Like a Pro: MLS Soccer Strength Program

Can You Survive This Insane 100-Rep Push-Up Challenge?

What Happens When You Do The Same Exercise Every Day?

7 Farmer's Walk Variations for Improved Core Strength

Todd Durkin's Complete Football Strength Training Program

Posterior Chain Fixes to Improve Your Game

Jump Higher After a Month With These 3 Exercises

Abby Wambach's Soccer Power Workout

The 3-Minute Total Arm Pump

3 Tricks for a Stronger Front Squat

Putting Together an Off-Season Workout for Point Guards

Build Awesome Arms With This 15-Minute Workout

3 Tips to Blast Through Training Plateaus

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

How to Improve Shoulder Strength and Flexibility

Build Bulletproof Chest Strength With This Unconventional Method

How You Can Olympic Lift With an Injury

Train Like a Pro: Los Angeles Lakers Strength Training Program

Build Wrestling Strength With the Gable Lock Isometric Hold

Grab a Broom for This Fast-Paced, Full-Body Workout

Build Strong Legs with the Leg Press Lockdown Workout

3 Habits of Highly Successful Coaches