Core Strength Exercises | RSC Sliding Planks

Core Strength Exercises | RSC Sliding Planks

Athletes who participate in sports requiring a large volume of jumping or sprinting need to have great core strength. A strong core will help athletes use the entire body efficiently when explosively sprinting to second base, or jumping to out rebound an opposing player.

Core strength helps the athlete explosively sprint to second base to maintain a rigid body position, and utilize a powerful arm swing to generate greater muscle activation from the legs and hips. A well-trained core will help a basketball player use a powerful arm swing to generate a higher jump, maintain body control in the air, and control the landing back on the ground.

Athletes who consistently incorporate core strength exercises in their workout routine will see greater improvements in speed and agility, as well as great strides in plyometric movements such as jumping or hopping.

Core strength exercises such as the RSC Sliding Planks are a great way for athletes to utilize resistance with full body movements to get total muscle activation from the core and hip flexors. It is important that both the core and the hip flexors are strengthened simultaneously since both groups of muscles work together to extend and flex the hips. Extending and flexing the hips are important movements when it comes to explosively sprinting and jumping. An athletes ability to strengthen these areas and perform movements which help to coordinate the two muscle groups will be essential to developing greater speed and vertical jumping.



Strengthen The Core With RSC Sliding Planks

To perform this core strength training exercise athletes will need a Reactive Stretch Cord and a partner. Athletes will first attach the Adjustable Belt around the waist and align the 360 D Ring so it is on the side of the athlete. Athletes will securely lock the anchor clip to the Adjustable Belt as partners secure their hands in the Anchor Strap.

Athletes performing the core strength exercise will position themselves on the ground on their hands and knees. Partners will stand to the side as the athlete performing the core strength training brings knees off the ground and stabilizes in the upward phase of a pushup. Keeping arms and legs extended the athlete will move laterally away from their partner by simultaneously moving the hands and feet.

Athletes can perform the core strength exercise in two different variations. For the first variation of this core strength drill partners will consistently move with the athlete applying resistance as the athlete walks out, then providing assistance or a slight pull as the athlete returns to the starting point of the core strength training. Athletes performing this consistent version of the RSC Sliding Planks will perform the lateral movement for 20 feet before returning to the starting point. Partners will remain on the same side while athletes are walking out and back toward the core strength drills starting point. Partners need to watch and communicate with the athlete performing the core strength training to ensure proper resistance and assistance are being applied. Athletes will perform 4-6 sets of this core strength training on each side of the body. Allow 1-2 minutes of rest in between sets.

Athletes can also perform a more progressive version of the core strength workout. For this version athletes will also need a Speed and Agility Cone placed 12-20 feet away from the starting point of the RSC Sliding Planks. Athletes and coaches need to keep in mind that the Reactive Stretch Cord only stretches 20 ft and it is important for athletes performing the core strength workout to stay within these parameters. As athletes use the same body positioning and movements to work laterally toward the Speed And Agility Cone partners will remain at the starting position for the core drill. As athletes move farther away from their partners it will require additional body control and strength to make it all the way to the Speed and Agility Cone. Upon reaching the cone athletes will stabilize their body and begin to work back toward their partner. Athletes will feel more of a pulling sensation during this portion of the core strength training and will need to remain in control of the movements. Athletes will perform these lateral slides for 4-6 sets per side, allowing only 1-2 minutes of rest between.


Increase Acceleration With The Reactive Stretch Cord


Maintaining Body Control To Optimize Core Activation

Athletes need to maintain a rigid body position during this core strength exercise. Maintaining a flat back and a low butt will be key for athletes to achieve maximum muscle activation in the core and hip flexors. Athletes also need to focus on stabilizing with the shoulders, especially on the return trips where assistance or a slight pull are applied as athletes go through these movements.

Maintaining correct body position will make this core strength workout very challenging. However, the rewards are well worth the hard work, as athletes will begin to see tremendous strides in their core strength and overall athleticism.

Core Strength Exercises Are A Good Place To Start

A strong core is a sure way to help any athlete improve success during competition. However, it is important athletes also incorporate sports specific activities into their workout routines. These sports specific drills will help athletes practice the skills and techniques used in various scenarios for whatever sport the athlete participates in. Athletes can go to the Sports Training Section to see demonstrations of different ways to work the core for different sports. For example, a baseball player and an offensive lineman in football would have two completely different ab workouts. A baseball player would want to combine rotational movements with the RSC Sliding Planks to increase rotational power when swinging a bat or throwing a baseball. An offensive lineman would combine this core strength exercise with more weighted core strength workouts. This added abdominal strength is essential for an offensive lineman who must move and control large bodies on every play.


Baseball Training Equipment






Velocity cables


Reactive Stretch Cord

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