Transform Your Game With the Core Four
Intro
Sexy skills are often the trigger that prompt Parents and players to want to start working on their game. We see other kids, in-person or online, taking and making difficult shots, dribbling through defenders at-will or performing some complicated NBA-like drill, and we think, ‘My kid should be doing that!’
However, what we often fail to realize is that every sexy skill stems from foundational functionality.
You see it's getting really good at fundamental movements which set the stage for higher level skills to become realized.
Additionally, it takes thousands of hours to develop a high level of foundational functionality. This means if your kid is going to gain sexy skills, they need to start training the fundamentals as fast as possible!
But don’t let this overwhelm you because attention to four core areas can set the stage for your young athlete to formulate the foundational skills needed to get to their next level.
I’ve seen commitment to these four critical core areas turn average athletes into amazing athletes with dedicated practice.
And at JP3 training, we train for these four areas in each workout. So your young athlete is being exposed to foundational functionality which will eventually allow them to implement the skills they are growing.
Why Athleticism is most important
If you can’t move with fluidity, you can't play. The best athletes can use their minds to manipulate their bodies in a way that works with the ball. This starts with the ability to manipulate their bodies without the ball.
The key to becoming highly skilled at any sport starts with helping your kid maximize their athleticism, i.e., their ability to move.
The four core areas needed to unlock next level athleticism are core stability, hip strength, footwork, and plyometrics.
We often forget that being a basketball player first and foremost means being an athlete. This is not only elemental but is also elementary, because becoming a good athlete is a simple task; just apply fluidity exercises with hard work and consistency.
I see so many players who have great intentions and sometimes even a great skill set, however, they lack court conditioning, or the ability to move laterally, explode vertically, or maintain their balance when shifting directions.
Regular attention to these areas, as few as 2-3 times per week, 5-10 min per day is all that is necessary to prime these critical core areas for growth. At JP3 Training, we infuse this training into our warm up drills, dribbling and finishing drills.
More importantly, we do this for all ages. Actually, the younger the athlete, the more focus should be applied towards athleticism rather than skill. Young athletes will grow over time which will require their skill sets to change to adapt to their growing bodies. However, athleticism transfers almost automatically.
Just look at Los Angeles Lakers star Forward, Anthony Davis. He grew from a 6’2 point guard to a 6’10 front court player in less than a year; but his footwork and agility stayed with him because it had been ingrained from a young age.
Training the Core Four
Identification, Equipment, Implementation
Training the core four starts with understanding why these areas are so critical for young athletes.
Core strength is critical because core muscles, ranging from the hip flexors to the upper abdomen, are the center of all coordination and movement. Like the command center of Megatron, the famous Transformer, without it, none of the ancillary strength can be realized.
The core is also critical for keeping athletes free from injury. This is because the stronger the core, the greater the coordination, the easier to keep your body in alignment instead of out of accordance with athleticism, which is the cause of most injuries.
Hip strength is an extension of core strength, however, specific attention must be paid to the hip because this is where picking up and putting down our legs, i.e. speed, starts. The sheer ability to lift your leg faster and send it back towards the ground with force, regulates speed. Most athletes aren’t paying specific attention to these important muscles.
Next, footwork is the coordination or ability for the feet to work together, shifting weight from one foot to another in rhythmic fashion. Footwork is essential because it serves as the gas and breaks of the vehicle which regulate speed.
Lastly, plyometrics are the ability to create explosive force in the area of the core, hips, and feet. Plyos are the gas, i.e. accelerant, which gives the vehicle its speed.
Now that we know the why behind the core four, next is the what, which starts with equipment. Some very inexpensive and simple equipment will aid you in developing your child’s athleticism.
Adding a speed agility ladder is very useful for footwork exercises. Non-slip exercise mats work great for core stability. A resistance belt is excellent for plyometric explosive exercises both in the air and on the ground. Lastly, resistance bands can aid in the development of hip strength.
Each of these equipment options can be purchased for $25-$35, are durable and multi-functional, meaning you will get a lot of bang for your buck.
Once you have the equipment, implementation is the next step to unlocking the core four. Here are some easy exercises you can search on YouTube.
Core Stability (perform with exercise Mat)
Situps, Plank, Superman, Glute Bridge
Hip Strength (perform with or without Resistance Bands)
Straight Leg Raises, Fire Hydrants, Hip Circles
Footwork (perform with Ladder)
Bunny Hops, Jumping Jacks, Icky Shuffle
Plyometrics (perform with Resistance Belt)
Squat Jump, Reverse Lunge, Split Jump, Broad Jump
During busy months, focus on 1-2 of these core areas for 4-6 weeks at a time, by adding them before or after your skill or strength sessions. The following 4-6 weeks, move to the other areas you weren’t able to get to.
During lighter months, you can hit all four areas in a core specific workout 1-2 times weekly.
Here’s to your Player’s Performance!
Dr. Jason Parker, JD
Player Performance Specialist
