A strong core in basketball is not about visible abs. It is about control, balance, and force that travels from the floor through the hips and out to the hands. NBA and WNBA players talk about it all the time. The best guards hold their line through contact, the best bigs finish without drifting, and the best wings change direction like the floor belongs to them. I have watched players add a simple core drill to warmups and look completely different in one month. This list covers the hidden work. The quiet work. The work that makes everything faster and stronger.
Context: Why core work matters in this sport
Basketball demands control in motion. Players twist, sprint, jump, land, and restart. Weak cores show up when bodies bend at the wrong time or when steps lose power.
NBA and WNBA players rely on subtle strength that holds the spine steady through chaos. The core transfers every force. If it collapses, everything else collapses with it.
A player who trains their core with intention moves cleaner, lasts longer, and avoids the small injuries that pile up.
Methodology: These selections come from interviews with trainers, player development notes, and documented routines from NBA and WNBA athletes. Rankings prioritize repeatable gains, low equipment needs, and impact on game movement. Ties are broken by on court usefulness.
The Moves That Change Everything
1. Dead bug reach
Chris Paul used this drill during a preseason block in Houston. He focused on keeping his lower back glued to the floor while reaching long through opposite limbs. A trainer pressed his ribs down and said to make the movement quiet.
This drill strengthens deep stabilizers. Better stabilizers improve balance on drives. Paul recorded one of the lowest turnover rates among high usage guards that year.
A coach said he never wobbled in traffic.
If your center stays steady everything else sharpens.
2. Half kneeling lift
Breanna Stewart used this during her New York training cycle. She held a cable low then lifted it across her body while keeping her hips level.
Anti rotation strength reduces slipping when attacking. Stewart’s drives per game rose and she finished more plays in tight space.
A trainer said she felt taller through contact.
Hold the hip line and defenders bounce off you.
3. Pallof hold
Aja Wilson added this to her warmup before a playoff run. She stood tall, pressed a band straight out, and fought rotation on every breath.
This drill improves stability. Strong stability cuts drifting when contesting or finishing. Wilson ranked high in defensive efficiency during that stretch.
A coach said she could stay square forever.
Stay square and you stay powerful.
4. Tall kneeling press
Some players skip this one but Diana Taurasi leaned on it during a rehab period. She sat tall on her knees and pushed a light weight overhead without letting her ribs flare.
The drill connects ribs to hips. Better connection helps players keep posture on long shots. Taurasi’s release stayed clean even when tired.
Her trainer said her spine stopped leaking energy.
Press tall and your form holds under pressure.
5. Side plank reach
Lateral strength matters. Jrue Holiday used a version of this in Milwaukee. He stacked his feet, lifted his hips, and reached under and across his body.
This improves anti side flexion. Better side stability shows up in cross body finishes. Holiday recorded high rim efficiency for a guard his size.
A coach said he could absorb bumps without flinching.
Hold the line and the ball follows.
6. Hip bridge march
This was a favourite for Sylvia Fowles late in her career. She kept her hips high and marched one foot at a time.
This drill trains glutes and deep core muscles. Better glute activation improves jump takeoff consistency. Even near retirement Fowles posted strong rebounding numbers.
Her trainer said she never sagged at the hips.
Lift the hips and the rest of your power returns.
7. Farmer carry
Nikola Jokic used loaded carries during his conditioning days. He walked slowly while holding heavy weights at his sides.
Carry work builds grip, trunk, and posture. Improved posture lets players pass and pivot without folding. Jokic posted high assist rates during seasons he emphasized this.
A staff member said he walked like a building.
Carry weight and your balance follows.
8. Rotational band drag
Shai Gilgeous Alexander used this off court to improve his torque. He stepped out, dragged a band in slow rotation, and controlled his return.
Better rotation equals cleaner change of direction. His drive efficiency grew year by year.
A coach said he moved like a hinge.
Control the turn and your angles sharpen.
9. Copenhagen hold
Nneka Ogwumike trained this during her Los Angeles stretch. She held her top leg on a bench and lifted her hips.
This drill trains adductors. Strong adductors stabilize cuts. Ogwumike’s change of direction numbers remained high even in heavy minutes.
Her trainer said she protected her hips better than most.
Strong inside legs keep you fast.
10. Seated anti rotation toss
Some guards use this to sharpen passing through contact. They sit on the floor and catch a light ball tossed off center without twisting.
This strengthens obliques and teaches the spine to resist rotation. Clean resistance shows up when passing out of double teams.
A coach said his rookie learned to stay calm in traps.
If your trunk does not panic your pass finds a window.
11. Lateral bear crawl
Skylar Diggins Smith leaned on this drill for footwork and core strength. She crawled sideways while keeping her hips low and stable.
This improves contralateral coordination. Better coordination enhances shifty movement. Diggins Smith reached high levels of drive creation when she used this consistently.
A teammate said she moved like water.
Crawl clean and your cuts glide.
12. Mini band knee lift
This simple drill gives real return. Players lift a knee high against band tension then step with control.
This trains hip flexors and deep core lines. Better hip flexion equals better first step.
A trainer said one inch higher on the knee means one stride faster.
Lift the knee and the burst appears.
13. Standing overhead walk
Some athletes ignore this because it looks easy. It is not. They hold a weight overhead and walk without letting hips sway.
This improves axial stability. Better stability equals steadier closeouts.
A coach said his forward stopped drifting into shooters.
Hold overhead and your body learns to stay stacked.
14. Core to hip driver
Brittney Griner used this during her return work. She stood tall then drove her knee forward while pulling her ribs down.
This improves sequencing. Better sequencing increases acceleration for bigs. Griner hit strong rim runs when this connection clicked.
A staff member said she owned her center line again.
Connect ribs to hips and everything becomes sharper.
15. Breath anchored sit up
Lauren Jackson talked about breath control during her training years. She exhaled sharply at the top of each sit up and kept her ribs tied down.
Breath anchored movement reduces tension and improves posture. Strong posture helps players release shots without fading. Jackson’s efficiency remained high late into heavy workloads.
A coach said her breath cleaned her mechanics.
Get the breath right and the movement follows.
What Comes Next
Core work keeps evolving. Trainers find new ways to build strength without overloading joints. Players discover small cues that unlock speed, stability, and efficiency.
The next wave of stars will use core strength differently. They will blend balance with rotation, power with breath, stability with freedom.
So the question becomes simple. Which player finds the next quiet drill that changes their entire game?
Also Read: https://info-vista.com/nba-point-guards-ranked-playmaking/
