Go Pro Workouts

3 Drills To a Stronger Core

throwing a medicine ball against the wall is one of 3 drills to a stronger, more powerful core

Becoming stronger and better prepared is always on the mind of youth athletes. Proper strength training for the sport that you play is not about who can bench the most weight or who looks the part but rather focuses on core development and training the right muscle groups at the right time in your career. These 3 drills to a stronger core from Go Pro Workouts that every athlete (aged 11 +) are all exercises to get you more powerful. And you can easily integrate them into your everyday training.

Medicine Ball Throw Kneeling

Face forward kneeling on both knees and hold a weighted medicine ball with both hands at chest level. Next, rotate to the left slowly and then to your right before throwing the ball off the wall. Catch the ball and repeat, then switch sides.

Perform 3 sets of 10 reps, (5 reps each side).

Side Core Bridge

Rise into a side plank position with your upper body supported by your right arm planted onto the ground from the elbow to the hand. Your legs should be extended straight behind you and left arm resting on your hip. Bend your elbows to the ceiling and extend your legs straight. Hold for 30 seconds to 1 minute, lower and then switch sides.

Perform 3-sets of 5-10 reps (equal on both side)

Band Pull Up

Attach one side of a resistance band to a stationary rack where you are performing the pull-ups. It should be positioned high on the rack. Attach the other end to one knee. Hang at full arm extension and perform pull-ups with your hands facing to the side focusing on the lowering action and the resistance added by the band. Repeat.

Perform 2-3 sets, 5-10 reps.

That’s just to start.

Go Pro Workouts provides aspiring high school and college athletes with the same workouts that top professional athletes and trainers create and use. Check out the GPW Youth Program and see why Go Pro Workouts is the #1 Provider of Online Sport Specific Training for Athletes.

About the author
Andy McKernan

Andy McKernan is the content strategist at NCSA Athletic Recruiting. A content marketer with a background in creative writing, Andy brings several years of experience to NCSA.