Core Stability & Training Basketball (IV): Abdominal V-Up

Hi everyone!

     In third post of Core Stability & Training Basketball we talked about "basketball twists". Today we want show you two new core exercises. In this photos you can see our partners of Basketball Club Benidorm practicing the two new exercises.

1. Dribbling one-legged wall sits

How do it?

• Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.

• Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.

• With your core engaged, extend your left leg out. Hold for 15 seconds, then lower.

• Repeat the same motion, slowly lifting your right leg. Hold for 15 seconds.

• Perform for one minute

Image 1. Dribbling one-legged wall sits

2. Abdominal V-Up

   This exercise have a high degree of difficulty and require some coordination to perform correctly.

Image 1. Abdominal V-Up without ball. CC By Tiffany Berry in Flickr

How do it?

• Sit on the floor with your knees bent toward the ceiling, feet flat on the floor and arms outstretched behind you; palms flat to the floor and fingers pointed away from you. Your weight should be evenly distributed between your feet, butt and arms. Engage your abdominals to brace your spine and support your back in a neutral or flat position. Lift the chest. Do not arch the back or slump the shoulders. Your head is an extension of your spine.

• Begin exercise by simultaneously raising your torso and legs up as you try to touch the ball to your feet and pass the ball between legs

Image 2. Abdominal V-Up

Just play. Have fun. Enjoy the game.
- Michael Jordan -

References: 

ACE Fitness (2015) recuperado el 15/05/2015 de http://www.acefitness.org/exercise-library-details/1/242/