Ab work out for faster shot

[NickBritt]

I've been working on shot speed and i know that a lot of it comes from your core so my question is.. does anyone know of some good exercise i can do, with or without wieghts, that will work my upper and lower abs

I've been doing six inches and crunches along with the ab lounge.

[laxdevil666]

the ab lounge.... :rofl: try the john basedow tapes... but what i did was do full sit ups while hanging off the end of your bed...you can go farther and its more of a full workout.

[aikitim]

if you have a partner a good excersize is:
you start by doing 6 inches for ~30 seconds, then for 1 minute, have hum stand behind your head and w/o droping your feet below 6 inches, raise them straight in the air and have your partner push them back down. do this as fast as you can for 1 minute. finish by another 30 seconds of regular 6 inches. do maybe 5 sets of this.

[Monkey grass]

Dude those pushes are a killer. The best way to work that excersize is have your partner push your legs straight down, bring them up, have him push to your right or left, come up, have him push to the other side, then come back up. That is 1 rep. By 10 reps you will be hurting so bad. Start out doing like 15 reps and like 3-4 sets. Trust me you might not make it to 3 sets, it is intense. Then gradually increase sets. That definately helps out man.

[NickBritt]

haha i hate them soo much..

oh yeah for obleiques i heard that you can do this...
lay down with your back to the ground.. in sit-up postion with your knees arched..
The put your knees to the left or the right... if you can imagine what i'm decribing that i heard itworks the obliques

[Doddsworth]

A good way to improve your shot speed and power is to work on shooting with your opposite hand. You need to develop coordination,muscle balance and flexibility. This will develop the Ab muscles on the other side of your body that make it possible to have a better wind up and follow through on a shot with your good hand (If your already and ambi player ignore this).

[Petem0ss]

As far as core training with no equipment, ever done abdominal bridges? Doesn't look like much in the picture, but few sets of a couple minutes each set will kick your arse. Some people call it the plank www.pfitzinger.com/cc_plank2.jpg

And you can do side bridges as well http://www.pfitzinger.com/cc_hover1.jpg

Here's a page with some body-weight exercises, good luck NickBritt http://www.pfitzinger.com/cc.shtml

[decker87]

You are better off trying to make sure that your muscle to fat ratio is high. There are tons of good core exercises, the best ones involve using the muscles that you would use the most in a shot. I could go on forever (being a weightlifter and good friend to a professional bodybuilder) but frankly I'll jsut say: Don't be afraid to use weights. Eat lots and lots of protein. Your muscle won't build without the right nutrients.

[red9535]

Your middle/lower back plays a big part in your shot speed as well. Try some deadlifts for your hamstrings and it will make your back get stronger at the same time.

[NickBritt]

thanks alot everyone

[Superman]

when i do abs i put my hands under my butt and lay flat on my back and lift my legs up. do sets of 20 or however you want. it works pretty good if you want to work on your abs

[Cburylax]

Don't you think it would make sense to do rotational ab exercises as well since the act of shooting is rotational?

[bigDman]

i recomend trunk twist and stomach vacumm

[NickBritt]

when i do six inches my back arches and it doenst' work my abs it just strains my back..

[Cburylax]

when i do six inches my back arches and it doenst' work my abs it just strains my back..


Thats due to tight hip flexors (rectus femoris and psoas). Ask a trainer how to stretch those muscles and it will relieve the arch in your back.