A few days ago we posted a simple yet effective jump rope routine that can help you start getting in better shape.
Here’s a workout that skill development trainer Ganon Baker uses to help LeBron strengthen his core.
It was originally printed in a Nike Skills Academy handout. Each set is done for 30 seconds with no rest before moving on to the next exercise.
- Crunches – feet never touch ground – ball is squeezed between the calves. Lift the knees to the chest and then straighten.
- Lifts – same as above but the legs come over the head with the knees straight.
- Toe touches – lay on your back with your legs locked. Bring your right leg up and touch toes with a basketball while keeping the left leg straight on the ground. Repeat while alternating legs.
- Twists – sit up on your butt with your legs off the floor. Hold a ball in both hands and twist from side to side.
- Bicycle – touch ball to knee, keep other leg straight, laying on your back, touch ball to elbow.
- Side planks – place one hand on the floor with the other hand up in the air while laying with your body and feet sideways on the floor. Elite players can place their hand on a ball instead of the ground.
- Front planks – place forearms on the floor and lift your body up while keeping your back straight and your body square to the ground.
- Push-ups – do regular push-ups while placing both hands on a basketball and keeping both feet on the floor. Elite players can place both feet on another ball.