Workout Like the Orlando Magic- Tips from a Trainer

Woman doing core work
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Watching your favorite professional basketball players on the court is inspiring. Maybe they motivate you to join a rec league, or perhaps you’re energized to up your fitness routine. Whatever your fitness goals, we have some insights into what exercises can boost your performance, and whole health too.

Build Your Core

Lower body and core strength are the most important muscle groups to be (and look like) a great basketball player. And just as important if you're trying to look like one. But it doesn't stop there. Pro level players have to have total body recruitment. Olympic style movements and lifts for training are key to that total body recruitment.

Total body recruitment means using all of your muscles together to achieve muscle:

  • Synchronization
  • Coordination
  • Balance
  • Flexibility
  • Speed
  • Strength
  • Power

Olympic Style Lift Training

Here are some Olympic style lift exercises that can train your core like the pros:

  • The clean
  • clean and jerk
  • Hang clean
  • Jump shrug
  • High pulls
  • Split jerk
  • Push press
  • Romanian deadlift
  • Front squat
  • Snatch
  • Hang snatch
  • Overhead squat
  • Press under

Building Strength and Stamina

A pro-level player also has to be able to maintain an athletic stance with full control for at least 30 seconds and come out of it with an explosive movement. By developing this ability you'll be further strengthening your core and be chiseling your way to perfect set of six-pack abs.

Monster walks and other resistance training are great for developing these, and are low impact, as well.

Don’t Overdo it in Overtime

The most important thing to do is to take your time with boosting your fitness level. Work up to your long-term goals slowly to avoid injury.

A balanced life is also very important. For children, juggling school and multiple sports can leave little down time. But it’s important for any athlete or weekend warrior to fit in appropriate time for rest and recovery.

Here are some tips to achieve better balance:

  • Get proper nutrition
  • Drink enough water and fluids
  • Take downtime seriously and get enough sleep
  • Play a sports video game

Have Fun on the Sidelines

Playing a basketball video game gives players a chance to try out strategies and tactics that they might not on the court in real life. It also teaches the fundamentals of the game while providing another form of hand-eye coordination training. eSports can be a fun and potentially valuable tool to use in your recovery time that can still count as training.

For more information or questions about training for basketball from one of our athletic trainers visit or call Call407-303-8080 to talk to one of our certified athletic trainers.

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