hi I'm marker stegun welcome to Sports
School and the three part basketball
training program in session 1 we focus
on optimizing or basketball specific
warm-up in session 2 we're gonna help
improve your on court speed and power to
give you more tools to better express
your game basketball requires explosive
speed both in a straight line and when
cutting this program will find that
speed and quickness you need on the
court to get you out on the break and to
pull up for those quick jumpers will
also fire all those important small
muscles around your core giving you the
strength and stability you need to stay
injury free and don't forget that here
in sport school you can use your remote
to stop pause rewind or fast-forward any
of the training techniques that we're
demonstrating this means you are in
total control you can learn at your own
pace it's a great honor to have Ken
corner former division 1a basketball
player and local recreational legend Ken
it's great to have you thanks mark Ken
we're going to focus this next segment
on really improving your speed your
explosiveness on the court and helping
to decrease your potential for injury in
basketball you ready to get going
absolutely mark excellent we're gonna
start off with working on some of our
linear speed components and what we're
going to utilize is just any type of
wall back of the couch car fence
whatever you can get on to lean your
body into it so we can work in that
first step quickness into your
acceleration so you can get out and fill
the lane ok let's go and put our hands
on each side of this device take your
feet back so they create a really nice
total body angle now we're focusing on
acceleration here an acceleration is a
lot about getting that foot and putting
a lot of power onto the court so Ken
before we do that I'm gonna get you in
the perfect position I'm gonna work on
some specific strengthening so let's go
and lift that right leg up good now what
we're gonna work on acceleration I'm
gonna have can hold this static hold for
about 15 to 20 seconds we'll do one of
two sets on each side why Ken hold set
you'll notice he has great posture from
ear right down the
uncle Ken's also has this knee high
driving down the court where it wants to
go or toward the hoop and this foot
needs to be able to toe up in this great
shin angle now I still feel pretty good
but he's getting tired so bring it down
and we had switched sides so go ahead
and hit pause in your VOD pick up the
other side and then come back Ken let's
go ahead and take him to the next
progression now our next one that's what
we call a March and the March is just a
very aggressive ability to put force
into the ground cantle start in the same
starting position and notice how Ken
really extends by squeezing right
through that glute have me a great
extension right through the heel and now
Ken's gonna push down and then March up
and switch good and switch notice fire
the glute right through and switch nice
angles good positive angles up front and
switch and rest
now if marching will do one two three
more sets of anywhere between five and
ten repetitions on each side that's
really important again to get that foot
back in the court and make sure that we
don't ever reach the foot out in front
of us because that will act to slow you
down versus punching back underneath the
hip to accelerate yeah with great first
step quickness now Ken we're gonna try
you with some next progression of
singles let's get in the exact same
position and Ken's mine he's thinking
about a really quick combination here
right legs up I want Ken's speak to
switch in the air and extend with this
glute really fired right through there
and switch switch switch and rest right
there Ken's got great angles he's really
getting quickness in to that piston
action and that's gonna help you get out
and improve your speed now the last
thing we're gonna do here is a big
challenge just like you have your
three-pointers we have a triple coming
up with this exchange Ken let's see what
you have and make sure you keep those
toes back to behind the line tummy's
tight
yo one two three good go one two three
and rest we'll do one to three sets of
three to five repetitions on this one
it's really difficult so if you need to
hit pause go ahead and hit pause work on
some the technique when you master that
we'll build in the three reps in a row
those are some great drills to help
improve your acceleration and first up
quickness when you get on the court we
know the arms are incredibly important
basketball from pulling down the board's
to getting your arms out in space as
well as use them to position but your
arms are also incredibly important to
improving your speed when you want a
little improve first step quickness or
really improve your ability to get out
and fill the lane whether you're a guard
or whether you're big man out there fill
in the lanes you need to use your arms
we're gonna focus on a rotating at the
shoulder keep the arm bent at 90 degrees
and really driving the elbows back and
the most important thing here is get the
elbow behind your body
it puts up massive stretch right on your
torso and it snaps your arm back and
you'll see it's gonna help improve your
leg action okay let's go ahead and just
start with long arms here so Ken's
didn't take those long arms he's gonna
start to reach it up and back and the
reason we want to do this is I want to
feel a nice stretch to the chest the
elbow comes back now Ken let's move them
to 90 degrees good notice your arm
action hands can be cuffed and then
start to drive the elbows back back and
quick but fast you can't quick quick
quick quick quick quick quick quick and
rest
good now Ken let's go ahead and show the
same thing up front now I'll do this for
1 2 3 sets before you go out and play so
get used to the arm action but let's
watch what it does the rest of the body
gonna try that Ken just arms nice and
easy good and bent and crack him up
notice his arms going straight ahead
good the elbows are back and now notice
what happens right here on his hips and
rest and what that's going to get to is
that arm action is going to help dictate
your leg action and really help you turn
it over more to give you that little
space that you need to get the rock and
finish the play
to be able to effectively move laterally
you need to have great multi-directional
speed and what we want to show you right
now is the ability to maximize a push
every time you push loudly whether
that's in a cut or whether you're in
defending a man so Ken let's go ahead
and start right over here one of the
main concepts that we have to have is
really trying to when we push and hold
that defensive position is to really
push and extend rapidly and then get
that foot back underneath this so we're
gonna start off with a March and a March
is just an aggressive way to put the
foot down through the ground maximize
the power into the court all right Ken
let's hold perfect posture Ken's gonna
start with toe up knee up just like you
cocked the hand back when we shoot I
want to the toe up when we lift it
that'll maximize your power
I think cantle go ahead he's gonna push
through that left leg keep working the
cross not good Ken's gonna simply extend
to an ankle the knee and the hip off the
left side ken it's going to the same
side good and exaggerate that push more
could push through right through extend
and rest ken let's go ahead and work on
that's a common thing I see is when
people push they never extend the ankle
the knee or the hip so let's go one more
time I really try to push and extend
through feel the fire through your calf
your quad and your loop okay let's try
that can now push more portion extent go
and go that's it push good excellent and
rest now I know you're not gonna pick
your feet up that much but at the same
time you have to get great at pushing
through the court we're gonna apply it
here in the upcoming drills coming up
next okay now let's go ahead and take
that same component after you've done 1
2 3 sets of 5 to 10 repetitions of that
we're ready to take it more dynamic so
what we're gonna do next is try to skip
that through keeping those feet apart
and the toes up there we go good and
push off that right leg and extend
extend extend extend good let's go ahead
and come on back good
notice that nice popping sound that Ken
gets good and push good that's the way
and rest when you listen on the court if
you hear the squeaking that's somebody
slowing down if you hear that quick pop
off the court that's some excel
reading rapidly and that's what we want
to have for these types of drills one of
the most important movements in
basketball is the ability to shuffle now
right now people teach to open this foot
up and almost pull yourself along I'm
going to tell you a secret right here at
sport school I want to be more efficient
at doing that so that you're quicker and
you can cut better so Ken let's go ahead
and start to the basics of our lateral
and base position
so Ken's going to start in this position
right here and if I look at the angles
Ken's got his weight forward on this
foot he's got good positive angle so
this angle with the shin to the ground
and he's got a great position here Ken
turn real quick to your side good what
we're gonna look for from the side our
angles look at Ken's angle here with his
foot to a shin that puts all the muscles
in his cap on stretch you see a great
angle here between the thigh and the
shin puts again all the muscles on the
front of his quads on stretch and now
look at this great torso right here that
posture this is gonna ensure that it
puts those powerful glutes and
hamstrings on stretch
ken go ahead and face back in my legs
still feel pretty good you go ahead and
get back down in that stance one more
time thanks mark good
ken go ahead and just turn this way
straight ahead now if I look at Ken part
of this element is Ken's moving and
cutting he needs to stop his body and
redirect it there's a lot of force going
on run away just as if I was gonna push
on Ken's hips get a little force on them
that's a great positive angle that's
where you want to be now in hoops
training - we're gonna talk about pillar
strength and that's where we get this
torso integrated get down on the post or
you want to start to cut quick you've
got to be able to have the strength in
your torso to keep it inside that base
of support when you do these couple
things well you're gonna be able to
really really cut and have great agility
and dynamic balance on the court now our
first exercise the develop that is the
lateral shuffle this is our push and
base so we're going to slow things down
just like we do and go through our
shooting drills before your movement Ken
let's start with your foot right over
here on the cone Ken's gonna get in a
great stance it's gonna keep both toes
straight ahead now he's gonna push and
base
nice and push right through that leg and
rest okay now that is our lateral
shuffle with the push and base can this
do the exact same thing but let's go
ahead and just pick it up a little bit
now make sure that you don't bring those
feet together hold that great posture
push them based on good both toes
straight ahead good and back good and
hold good one more time quick and rest
good now the big thing on that is we're
gonna do one two three sets of interval
routine five and ten repetitions over
and back being one really key points
keep the toes straight ahead positive
angles make sure to keep those feet
apart all right now we'll progress into
the next exercise which is actually
taking this and now adding that cutting
action when you cut I want to make sure
that we start to have this great
positive angle with the court right here
and keep this body within your base of
support if you let your leg out and your
hip over I can't cut until I get the
foot outside the hip if I cut and plant
and my body goes outside that's gonna
get the guys who are slow but you make
your money off so Ken let's focus right
now I'm being very quick off this right
side good positive angle get a maximal
push I'll pause right back here go ahead
and keep it about 80% and go good and
quick cut good and rest good keep those
feet apart now go again good cook right
good hold up X and job last one good
quicker right quick and rest excellent
now if you need to hit pause on your VOD
do that you can rewind it look at the
technique we're gonna do that for one
two three sets of five to ten
repetitions over them back being one and
really focus that on the right side
catch your rest I'm gonna walk it back
on your left these cutting drills will
really help make you quick on the court
both offensively and defensively it's
important to have really quick feet to
play this game for all your adjustment
steps and your quick moves on offense
we're gonna use some very simple hurdles
right now to help improve your foot
quickness okay let's go ahead and start
by straddling the hurdle on the left and
listen if you don't have hurdles use
three towels use some lines but it's
gonna help just make the feet a little
quicker and what I'll have it can do is
start with one foot straddling
the hurdle good now Ken's gonna work
over trying to keep the base we're gonna
focus on right here trying to get Ken to
have a great positive angle so when that
foot hits he's got a good angle to the
body and we're gonna see this quick
rapid change the direction so this is
gonna help improve our cutting can I see
we have good three hurdles real quick
and hold
now that's stability well done thanks
mark that's great let's see it again
it's about being a world-class
performance rafter good time and time
again perfectly the name of the game
here we go good quick and stabilized
good and go again quick and stabilized
excellent now what we'll do is we'll do
three to five repetitions over them back
being one and we'll do that for three
sets on the right side three sets on the
left side you may find you cut better
off the right than you do off the left
so we need to focus on that a little bit
more that's where you have the power VOD
hit pause practice outside get a little
rest and come back that's what we're
talking about with the three hurdle
drill to improve your cutting and your
foot quickness it's really important to
have an efficient crossover step you use
it both in the offensive side and the
defensive side in basketball one of the
most efficient ways to do this is to
keep the body right down the center axis
and keep the leg in close if it's out
wide it's gonna be long and slow and
you're not gonna have any leverage for
that first step quickness so Ken let's
show them an effective crossover step go
ahead and use my shoulder for balance
I'm gonna hold my arm right here when
Ken brings that leg through go to bring
it up and up hold up and hold good now
what you're gonna see is a great shin
angle here that's gonna allow Ken to
push hard back in the ground and you're
also gonna know is that Ken points that
knee where he wants to go now his
shoulders are still shown to the player
but it can cross over
oh Ken let's go ahead and do that for a
little bit of power now watch the pole
right through here and hit my hand good
good nice job and again and up good nice
job good Rooker nope good and up good
and up and rest
oh Ken do you feel loud that up in this
down leg a lot mark excellent I think a
lot of us focus on the leg who are
always moving but when you do this for
one two three sets of five to ten reps
you're gonna feel a lot of that in that
down leg when you get it that crossover
step is gonna be quick and now we're
gonna use it it's a national movement
can I'm gonna have you start right over
here
now what we're gonna do now is have one
crossover and we're gonna take it right
back in to that defensive position where
I have great base and bounce so I can
redirect okay let's go one crossover and
watch this stabilize okay cross over in
base okay go ahead a little more fluid
go just put and base good and quick and
base good and quick and base and rest
now what ken is doing here is actually
exaggerating that crossover step and now
what we're gonna do is stabilize on the
left stabilize on the right so you get
your body back under control okay let's
go ahead and go one more time a little
more fluid don't make the pronounce just
bring it over quick good and go and rest
okay now that's gonna get us into our
next drill which is crossover drill
being quick off this side and
stabilizing on the left side so Ken
let's go one more time here good quick
and back good and go quick and back
excellent now we're gonna do that just
like we did for the crossover and
stabilize we're gonna do one of three
sets of five to eight repetitions that's
really gonna make your core burn really
make your legs burn but once you get
this down it'll have a whole new
dimension to your game one of the main
areas we need to protect from injury are
your abdominal and low back area
it almost plagues every basketball
player sometime during their career ken
let's go and hop down your back
now this one's really simple Ken's gonna
hop down get an actually take his feet
right down on the ground and start with
make sure that tummy is really tight
right there and as Ken's doing here he's
gonna hold his hands right in on his
belly button if you ever feel that abs
stick right up towards the ceiling just
go ahead and rest relax get it set back
in and we'll try this exercise now Ken's
gonna bring the legs up
there it is good good taking money off
the ground now Ken's gonna do is hold
this position shouldn't see any movement
except for the one knee dropping down
good and then coming right back up now
that may look simple but by the time you
do one of three sets of ten to fifteen
repetitions you're gonna get really
tired
that happens every stride you take both
offensively and defensively getting up
and down the court excellent
now Ken's gonna do is he's gonna start
to progress this by lengthening out the
legs just a little bit more and then
pulling it up but by the time you get
all the way out there straight you
better really be able to hold that in
for the entire amount of those ten to
fifteen reps you feeling that feeling a
lot mark good now you can say that this
isn't a big deal but I'll tell you the
guys from making the seven figures those
guys have to focus on some of these
things to where they just gonna break
down for the Mane's of the game now the
next thing we're gonna focus on is a
quadruped ed
when we talk about great positions can
go over and get on all fours great
positions I can't have being so tight
than pelvis that I can get in the right
positions to jump high and load the
gluts or to cut rapidly so Ken's gonna
take the knees just outside his hips
he's gonna now flatten out this torso
tummy's gonna be tight and I want us to
look for this nice flat angle as Ken's
hit his hips back and down
excellent now if you see can really roll
his Fanny underneath to create an arch
in his back that's too far
Ken's gonna come back up flatten out
that whole posture tummy's gonna be
tight and Ken's just gonna rock it right
back as long as he can hold it you're
really gonna have to fight to hold
posture right here and we'll do this for
1 2 3 sets of 5 to 10 repetitions now
this is something you have to peel so if
you need to hit pause and rock back into
this and till you get that feel in the
hips and then the growing maybe slightly
in the low back go ahead and do that
we'll be here when you get back these
two exercises will help protect your low
back and strengthen your abdominals the
hips take a tremendous amount of beating
running up and down the court and every
time we take off for land now when we
start to look at that especially when
you start to grow rapidly all that hip
stability is really important to help
protect that hip joint your low back
your
and your feet these are some really
simple exercise you can do can let's go
ahead and get down on all fours and
Ken's gonna lock in this posture right
here he's gonna get that tummy tight for
this quadruped head hip adduction Ken's
gonna have one two three four points on
the court he's then gonna keep
everything stable and just fire the
muscle on the outside part of his hip
and lift that leg up excellent so you
aren't seeing a lot of movement here but
just right here go again good now this
is a subtle exercise when you try this
it starts to get pretty difficult now
and it's hard to do this for one two
three sets for 10 to 15 repetitions it's
gonna smoke here wouldn't you say Ken
I'm really feeling this a lot mark
excellent someday when you get more fit
like me this one I'm in Bobby
excellent now we do this on the right
side and the left side for again 10 to
15 repetitions each now if Ken I'm gonna
have to go right down your side next is
you have to be exhausted from that good
now Ken's gonna take his legs straight
and we're gonna go into our next
exercise with this which is hip
adduction now these muscles on the
inside of this drawing take a lot of
stress cutting stabilizing so we're
gonna go right through this one right
here Ken's gonna get that tummy tight
this leg straight the top leg over the
top now he's gonna take this muscle on
the inside part of the thigh you're
growing lift that heel right up in the
air and then bring it back down now it's
really important that we keep those that
tummy tight and we'll really fire the
inside part of that thigh but we're
gonna do this for 1 to 3 sets of 10 to
15 repetitions so you feel that Ken
feeling it mark excellent job
that is a sideline hip a deduction in
order to be a great player you have to
have a great pillar and the pillar is
simply your shoulder your torso and your
hip stability and that's really
important to be able to have great speed
and great moves or to be able to hold
position when you're down on the post
and whole guys off so we have to focus
on this and now for an injury reduction
strategy you have that and you're gonna
be a healthy player healthy player more
practice more practice the better you're
gonna be this is super simple really
effective Ken let's go ahead and hop
down and go face down or
just gonna put your weight right on your
forearms Ken's gonna keep his head and
lying to spine he's gonna keep that
tummy tight and you can see a nice line
from the shoulder right down his ankle
now this one we start to go through a
static hold so Ken as I talk is holding
this position I want you to try to build
up for 15 to 45 seconds now if you can't
do this right away
just use your vo d hit pause and just
get as much time as you can and for Ken
we're gonna keep him here for about
another 15 minutes so also use your
fast-forward you're all right with that
no mark 15 minutes little too long good
let's go ahead and rest then thank you
hot to get somebody who can really get
in there and that might be you if you
keep practicing hard ken let's roll over
on your side Ken's gonna pull his toes
right up toward his shins and now we're
gonna work on that lateral stability so
that when you plant and cut that body
stays inside your base support or you
can hold people off as you get position
so this is one we're gonna have to work
on both the right and the left side
we're gonna shoot for 15 to 45 seconds
and like the front one we're gonna go
one two three sets about 15 to 45
seconds again let's show them how it
goes here
toes up leg straight you're gonna fire
the muscles on the bottom side or the
lateral side of your body here you're
gonna feel it here you're gonna feel it
in through here and you're definitely
gonna need to push through those
shoulders these are the critical things
to give you the pillar strength
necessary to add that dimension your
game whether it's for your speed or your
injury adduction balance is a really
important part especially for young
players and especially players who have
grown rapidly so Ken we're gonna start
to go through and place all the weight
on your left leg and we're gonna go
through a single leg balance now simply
keep the legs slightly unlocked and
Ken's gonna work on trying to create a
slight arch in his foot and those foot
muscles are really important to help
protect your arch your ankle your knee
and your hip so Ken's gonna do this for
time might go anywhere between 15 and 45
seconds depending on how long you can
hold that balance now we're looking at a
pretty good example right here you're
gonna notice that this hip is starting
to barn it's how we're going to look
more
it looks more definitely it's harder
than it looks I know and that's what we
try to do here things look simple but a
little bit tougher let's go in switch
legs can now things you can do to add
this up is actually play catch of
somebody and see if you can actually get
the ball outside of the base of support
and actually start to challenge that and
have a little competition between your
partner now the other thing we can do
here at sport school when we start to go
through the big-time athletes you have
to know how to give your autograph so
Ken letter you go ahead and spell your
name there with your left foot good hey
that's nice
you have good penmanship now when you're
smart and you get to be a big-time
player you only go by one name so that's
all we're gonna start with right now if
you need to hit your pause go to the
rest of it you can go through and you
don't need to spell ken kroner but just
go ahead and start with your first name
and build up to both it's really
important to have great strength to play
the game and there's two different types
of strength we want to have stabilizing
strength which is all the little muscles
and we want to have some that are big
Macaroni strength and one of the things
that we use in a very valuable tool is a
physio ball you can find us at any local
sporting goods stores or more
information at sport school calm now in
basketball can we use the arms all the
time so we always are having them up
coaches can never get enough arms and a
lot of times you also have to protect
those shoulders from injury so what
we're gonna do right now is work on a
sport school alphabet we call the physio
ball wise tees w's & L's and it is gonna
make your shoulders burn and it's gonna
help protect your shoulders from injury
ken let's go and hop down on that we'll
just have you face that way
now and we look at these exercises we're
gonna start to look at things from the
top down to where axe is gonna have Ken
work through the first component of
lifting his chest off the ball this is
gonna make the muscle of that upper back
really strong hold that good posture and
better leverage people inside and then
Ken's gonna pull the shoulder blades
back and down you're I'm just gonna stay
straight and come even with the body so
his head's in line at the spine and
it's one repetition now for all these
we're gonna do 10 to 15 repetitions each
and one set so ken is gonna down move
into our next one as if he's just done
10 to 15 repetitions Kendall go into a
tee next so as you look down on Ken's
body he's making a tee here this will
strengthen the muscles of his upper back
and the back of his shoulders how you
feeling there I'm feeling it mark
already excellent now again this looks
really easy but we're not even asking to
add weight yet it's gonna help improve
your posture back here it's really gonna
help protect that low back and
strengthen the upper back now after Y's
and T's Ken's gonna make a W this is
gonna help really get deep into the
shoulder he's gonna really roll those
hands back and vertical stretching out
his chest and then coming back down so
you notice he's got a nice W going on
right here and again we'll do that for
10 to 15 more repetitions now the last
one is the L Ken's gonna drop his
shoulder blades down his hands down we
have three parts here
shoulder blades elbows hands then repeat
the motion right back down now if you
need to absorb these go ahead and hit
pause and just practice or up or two
when you get it right then it'll work to
10 to 15 repetitions and if you aren't
smoking right now in your back and in
these shoulders something's wrong and I
don't know that I'm gonna make it
through there without hitting a little
pause in the VOD the first time but Ken
here he's cranking right through this
set and you feel great don't ya
I feel good mark let's keep going good
that's I like to hear this is the
physioball whitey WNL now we're gonna do
is work on a lot more of this pillar and
upper body strength with the physio ball
pushup
ken let's go ahead and take that ball
back now what Ken's gonna do is he's
gonna do this free I mean he's gonna
have his feet outside his hips his body
will be straight his hands on the ball
you may need to start this with the ball
pushed up against the wall a bench a
couch whatever you have near and you may
need need to even start from your knees
so if you come down you may need to
start here and push back up but Ken I'm
feeling really good about your ability
thanks mark so Ken's gonna start you
know you have to have confidence
athletes Ken's gonna start by putting
those fingers right down toward the
ground his feet are gonna stay outside
his hips and if you look at this action
here that'll give him more stability the
more he brings those legs and the
tougher will be he has a straight line
from his ear
right down to his ankle this tummy has
to stay tight and Ken's gonna slowly
lower his chest down working his chest
shoulders and triceps so critical in
basketball and then pushing away and
then slow on the way down and then up
and then push away and that's one
repetition down and up and we'll do that
for five or more repetitions
now Ken's doing a great job of keeping
that ball quiet but a lot of times you
first start it's gonna move around just
hit pause practice for a while and
you'll clean that up if your body
becomes more efficient how you feelin
okay
let's be the coach that thing is a
coaching now just if you ever get tired
and motivated you need motivation just
think about when you're a small kid
playing in a small hoop leagues you know
I'm talking about works about the same
size the ball would be back then that's
right and when you progress you can get
up to the big ball just like big can the
next couple physio ball drills that
we're going to do are gonna help
stabilize your upper and your lower body
can let's go ahead and sit on the ball
and when you choose a ball size it
should be about waist height when you
sit down so you had a nice right angle
at your knees now Ken's gonna do is
Ken's gonna roll down the ball until his
shoulders are supported by the ball and
the key point here is to make sure we
have those hips squeeze in a straight
line between my shoulder and my knee
now next Ken's gonna pose arms out wide
roll those thumbs down and we're gonna
work on that upper body strength is the
same time I work on this core
and it's hid Ken's gonna reach out to
his left good rollout and now notice how
flat his body staying right here
great job Ken and reach back good and
come to the other side now we're gonna
do one two three sets of five to ten
repetitions each side over and back is
one excellent job good this is the
supine like you're holding a cup of soup
in your bellybutton
lateral role if you own that feeling it
mark you're really running back here in
your buns my glutes I can really feel it
my glutes get tight through my trunk in
my midsection excellent now this is
really important to help reduce injury
but also give you the strength you need
to position down low now Ken next we're
gonna go in that same position to a
Russian twist so you go ahead and hit
pause we're gonna move into the next
exercise if you need to rest
grab a quick drink just come back hit
play and we'll be right here the next is
what we call a Russian twist don't ask
me why Russian they can play a little
hoop now I'm into we're gonna fire the
glutes straight line between the
shoulder right down into the knee and
now what Ken's gonna do is really turn
his shoulders it's gonna turn those
shoulders so that now his hips our flat
and the shoulders are vertical so he
creates a great stretch that torso
this is gonna allow you for your spin
moves and I'd be able to really try to
position down low good you feel that
stretch and strengthen feeling a really
good stretch one good now again we're
trying to pull in both the stabilizing
and the propulsive strength together ken
can progress to start to hold a little
bit of weight in his hands and do the
same thing now again we'll do this for
one in three sets of five to 10
repetitions you
take a rest figure this exercise out
just hit pause you're always in control
and rest great job Ken thanks for that
it's a way to use the physio ball to
help improve the muscles of the upper
torso right through to your core and
into your hips we're gonna continue on
at the physio ball routine on a couple
great exercises to focus on your abs and
the other ones that focus on your low
back your glutes and your hamstrings and
portrait injury reduction but more
importantly to improve your performance
on the court okay let's go ahead and
start your head down here and your feet
up on the ball and this first one is
reverse crunch I'm gonna do one to three
sets of this for 10 to 15 repetitions
now Ken's gonna try to keep that belly
button right in toward the ground he's
gonna grab that ball with his feet and
the reason we're grabbing this is so you
can focus on rotating your pelvis up and
then back down and you're gonna feel a
nice stretch and roll back the great
thing about this is Ken goes through and
go ahead and pull it up excellent fit
and go again excellent now way you can
start to see his Ken's fine the muscles
hearing those abdominals but as he does
that enrolls his knee forward it
stretches all the muscles out his glutes
in his low back and your back starts to
get into spasm this is a great way to
help shut that off so again 1 2 3 sets
of 10 to 15 reps you feeling that and
feel it alright good well since I don't
want to have you work too hard because
you know he's not that young Division
one player that he used to be we're
gonna go next to the bridge to leg curl
now this is one of my favorite exercises
Ken's gonna take his feet just on top of
the ball and we want to make sure that
we keep those toes right up toward the
shins the legs are gonna start straight
and we're going to initiate this
movement from right here and the glutes
can go ahead and fire glutes excellent
firing good now we're gonna go from the
shoulder right down to a speech to give
you a straight line now what Ken's gonna
do here is keep the hips tall and keep a
straight line from his name to his
shoulder
now he's gonna curl the ball right in
excellent I noticed a straight line
right here and there's
glutes are still fired he left it all
the way back out good his body gets long
as he can and brings it right back up
good all the way back out this is a
great exercise Martin I really enjoyed
and Ken's making this look easy but you
guys may need to hit pause because this
is a tough exercise excellent Ken a lot
of people can go ahead and rest for a
minute one of the main things that we
see here is you try to go through these
sets and again start off with trying to
get one repetition right first and then
build the five to ten repetitions and
build up from one to three sets this is
gonna be a little bit of a challenge
key points keep the arms out make sure
you're really far the glues you're gonna
have to focus on keeping those on as you
pull the ball in but I'm bringing in one
more time that's the line now Ken do me
a favor and just drop your hips down
that's what we see for most people that
the glutes shut off you have to get them
both to fire at the same time so you can
improve your first step cook this your
ability to fill the lane and also
protect that low back
it's a physioball leg curl by improving
a core strength you create a foundation
from which to train and play better and
for much of generate power when you need
it when you're healthy and powerful
throughout your entire body it'll
improve your ability to explode off the
floor help pull up for those quick
jumpers more easily and it will prepare
you for the quick adjustments that occur
dozens of times each game