subject: How A Strong Core Can Increase Your Vertical [print this page] While training the lower body is essentially in order to jump higher, one area that may go overlooked at times is the core. The core is more than just abdominals. It also refers to the mid and lower back, as well as the obliques. So it's actually all the muscles in the trunk area of the body. The core is our powerhouse, so being strong here is critical in terms of jumping and athletic performance.
How it increases vertical
Having good core strength helps our balance, and this plays a key role in jumping. You might possess good strength and quickness, which is critical in order to jump higher. But neither will be maximized if you don't have good balance.
You want the force that your lower body generates to be efficiently transferred throughout your entire body. An unstable core won't be able to carry this task out effectively.
You might be an explosive athlete, but you won't reach your potential without a strong core. While we can talk all day about how it helps you ascend, it also helps you balance as you come down from jumping.
Some of the greatest leapers in the world happen to be basketball players. What's the common denominator? They all have very good balance, and are in great physical condition. I think it's safe to say that players such as Michael Jordan, Vince Carter, Kobe Bryant, and LeBron James all have very good core strength.
As an athlete, it only makes sense to have a strong core. We can have great lower and upper body strength, but what good is all that if our midsection is weak? We want to be strong and balanced throughout the entire body.
Core strength helps perform various plyometric exercises as well, which is an essential part to anyone's vertical jump training program.
How to strengthen the core
Core strength is just one element of increasing your vertical, but an important one. Anytime you do full body training, you are more than likely exercising the core. So isolating the area by doing crunches and other abdominal exercises isn't the only time it's being worked.
Holding a static plank position is excellent for the core. You can also do various exercises out of it as well. It's essentially a push-up position, though most of time it's done with your forearms on the ground.
Lying on your stomach and doing leg lifts with your arms stretched out in front of you will strengthen the lower back muscles.
