An important aspect of any sport is the ability to be able to hold and or own your position. This especially true in contact sports like lacrosse, hockey, soccer, basketball, and football where it is crucial to not get bullied off your spot.

Whether you’re a receiver going up for a contested-catch, a point guard finishing a layup while being fouled, or a forward trying to score a goal with a defender glued to your hip, you need to be in control with the ability to finish the play through contact.

These 3 movements have one thing in common: the ability to brace and resist force or movement which will help you build the strength, stability, and body control needed to excel at your sport.

3 Core Drills To Help You Play Through Contact

Copenhagen Plank

Coaching Cues

• The purpose of this exercise is the stay tight while resisting the urge to drop your hips down into the ground
• Set up by stacking your shoulder down your elbow so it is a straight line into the ground and place your top knee on a padded bench
• Actively press your knee into the pad of the bench and your forearm through the ground
• Squeeze your abs and glutes as if someone was going to hit you in the stomach
• Keep your chest proud and gaze forward
• 2-3 sets of 20-30sec on each side

Anti-rotational Press with Overhead Reach

Coaching Cues

• The purpose of this exercise is to resist any rotational movement in your shoulders and hips while also resisting the tilting of your torso
• The larger you step out the harder the exercise becomes
• Squeeze your abs and glutes as if someone was going to hit you in the stomach throughout the entire movement
• Keep your chest proud and gaze forward
• 2-3 sets of 6-10 reps each side

Single-Leg MedBall Overhead Wall Slam

Coaching Cues

• The purpose of this exercise is to resist extending your back (flaring your ribs) in an unstable position
• Use a MedBall that is on the lighter side (6-10 lbs)
• Shift your weight to one leg and soften your knee
• Squeeze your abs and glutes as if someone was going to hit you in the stomach throughout the entire movement
• Keep your chest proud and gaze forward while bounding MedBall into the wall
• 2-3 sets of 20-30 slams
• Read More
  How to Warm Up for Contact Sports