Core Routine with the Nets

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That lame ab routine you got from Muscle Pump Monthly won't do anything to keep your game ahead of the competition. Rich Dalatri, head strength and conditioning coach for the New Jersey Nets, lays out a newer, more effective plan to build a core that sets you up for some hardwood action.

Dalatri has been using Pilates with his perennial playoff team for the past six years. "I am always looking for different ways to improve core strength, flexibility and overall strength," he says. "When I found Pilates, I realized that it accomplishes all three things."

Instead of concentrating on one muscle group, each Pilates movement engages the entire body. Dalatri says, "Although the core is the central part of each movement, you're working it in conjunction with the rest of your body, just like you have to do on the court."

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By Josh Staph

That lame ab routine you got from Muscle Pump Monthly won't do anything to keep your game ahead of the competition. Rich Dalatri, head strength and conditioning coach for the New Jersey Nets, lays out a newer, more effective plan to build a core that sets you up for some hardwood action.

Dalatri has been using Pilates with his perennial playoff team for the past six years. "I am always looking for different ways to improve core strength, flexibility and overall strength," he says. "When I found Pilates, I realized that it accomplishes all three things."

Instead of concentrating on one muscle group, each Pilates movement engages the entire body. Dalatri says, "Although the core is the central part of each movement, you're working it in conjunction with the rest of your body, just like you have to do on the court."

The Nets use the following Pilates moves to build core strength. Perform 6-10 reps of each movement every day before hitting the court.

Bicycle with Stick

• Holding broomstick overhead, lie on back with right knee pulled to chest and left leg straight
• Keeping arms straight, raise upper body toward knee
• Simultaneously lower upper body and switch position of legs
• Repeat in continuous bicycle fashion

Scissor with Stick

• Holding broomstick overhead, lie on back with legs 45 degrees from floor and spread
• Raise upper body and bring legs together
• Lower upper body and spread legs again
• Repeat

Alternating Leg V-Up with Stick

• Holding broomstick overhead, lie on back with right leg straight up and left leg down with heel 2 inches from floor
• Simultaneously raise upper body and switch position of legs
• Simultaneously lower upper body and switch position of legs
• Repeat in alternating fashion

Crunch with Ball and Stick

• Holding broomstick overhead, lie on back with basketball between ankles and legs 45 degrees from floor
• Keeping arms and legs straight, raise upper body
• Lower upper body and repeat

V-Up with Ball Stick

• Holding broomstick overhead, lie on back with basketball between ankles and heels six inches from floor
• Keeping arms and legs straight, raise upper body and legs
• Lower upper body and legs to start position and repeat

Coaching Point: Relax your neck and shoulders, and elongate your body as much as possible throughout the motion. Initiate each movement from the core and press your lower back to the floor to prevent it from arching. Keep your stomach drawn in by pulling it toward your spine.


Photo Credit: Getty Images // Thinkstock

Topics: BASKETBALL TRAINING | CORE | ABS | PILATES | COACH | FASHION | BICYCLE