The word on the street is that if a player makes it to the NBA, they must be moving and performing at a high level from head to toe. It sounds good, but more often than not, it’s far from the truth. As the Head Strength & Conditioning Coach for the Los Angeles Lakers, it’s my job to make sure our players are prepared and protected to go out night after night and showcase their pro-level skill and athleticism. To this end, and one training secret I will share with you, the key to making it in the NBA is high-performing hips!
By developing impressive hip stability, strength, and power, a player will jump higher and improve his or her speed. But that’s not all! What goes up must come down, and having hips that are capable of controlled landings or decelerations is critical. High-performing hips are often overlooked as a necessary component for taking pressure off the knees and protecting players from common basketball-related knee injuries. I recommend incorporating the following these 4 TRX Suspension Training exercises into your training routine to help get your hips functioning like the pros:
TRX LATERAL BALANCE LUNGE with ROTATION
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Adjustment: Straps at mid-length
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Position: Stand Sideways to the anchor point
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Start: Stand on leg closest to anchor, grip handles at center of chest
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Movement: Hinge at the waist and allow the arms to rotate across the body
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Return: Return to start position by initiating the movement at the hips.
This exercise challenges the lateral hip musculature, core, and upper body in multiple planes. It helps to develop stability and strength while standing on a single leg. Use this exercise as a warm-up or as part of your single leg training. Shoot for 1-3 sets of 8-15 reps.
TRX SINGLE LEG HINGE with ROTATION :
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Adjustment: Straps at mid-length
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Position: Standing facing the anchor point
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Start: Stand on one leg, and bend elbows bringing the handles to ear level.
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Movement: Hinge at the hips lowering the chest to be parallel to the thigh (or close to), then rotate the entire upper body in the direction opposite of the standing leg, with the hip and shoulder moving as one (Quick Cue- “Like a rotisserie chicken”)
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Return: Rotate the entire body back to the start position, and drive through the hips to return to single leg stance position.
This exercise requires tremendous balance and endurance from both the hip and the core. Use this exercise as a warm-up or as part of your core/lower body training. Shoot for 1-3 sets of 8-10 reps.
TRX ELEVATED STEP UP:
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Adjustment: Straps at mid-length
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Position: Stand facing the anchor point
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Start: Holding on to each handle, position the back knee on the floor behind the elevated surface with the front foot firmly planted on the elevated surface (6-8” high)
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Movement: Stand up to a tall single-leg stance while incorporating a row.
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Return: Slowly lower back down to a low-lunge position.
This exercise targets your primary glute muscles as well as your upper body. It develops hip strength for moves like a single leg jump or sprint action. Use this exercise as a warm-up or as part of your lower body training. Shoot for 1-3 sets of 8-15 reps.
TRX REAR FOOT ELEVATED LUNGE & PRESS:
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Adjustment: Straps at mid-length
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Position: Stand Sideways to the anchor point
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Start: Holding both foot cradles with a clasped grip, position foot (closest to the anchor point) on the elevated surface (6-8”). Step out into a lunge with outside leg and position handles into the center of the chest.
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Movement: Lower back knee down into a lunge and press handles straight away from chest.
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Return: Drive through mid-foot and heel of front leg, feel as if you are
pushing the ground away, simultaneously pulling the handles back to the center of the chest as you return to a full standing position.
This exercise will help you to develop strength during a single leg jump or landing. Use this exercise as a warm-up or as part of your lower body/core training. Shoot for 1-3 sets of 8-15 reps.
Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
For training and nutrition advice, follow us on social @tdathletesedge and youtube:tdifranc1.
