The Official Site of Jermaine O'Neal

Updates

Tue, Oct 23rd 2007, 16:15

Jermaine's Workout Plan

In order to regain some of his explosiveness and quickness, Jermaine decided to focus his workouts on his lower body and his core, and the results have been fantastic.

Glute Activation & Core Stability Series

Jermaine has improved strength and stability in his hips, lower back, and abdominals with this routine. When performing it, think of your body as a flat tabletop that nothing can roll off. Keep your hips high and make sure your pelvis doesn’t rotate at all.

High Plank with Forearm Touch

• Assume push-up position with hips in line with shoulders and knees
• Lift left hand; touch it to right forearm
• Lower left hand to floor; repeat with right arm
• Continue alternating for specified reps

Sets/Reps: 1×6 each arm

Bridge

• Lie on back with knees bent and feet flat on ground
• Form straight line from shoulders to knees by raising body so only feet and shoulder blades touch ground
• Hold
Sets/Duration: 1×30 seconds

Bridge with Leg Rotation

• Assume raised bridge position
• Raise left leg a few inches; rotate it outward so left foot touches right knee
• Lower left leg; raise and repeat rotation with right leg
• Continue alternating for specified reps
Sets/Reps: 1×6 each leg

Plank


• Lie on stomach with elbows bent beneath you

• Keeping body in straight line, raise onto forearms and toes
• Hold
Sets/Duration: 1×30 seconds

Physioball Plank with Knee Raise

• Assume push-up position with feet on ground and hands on center of physioball

• Keeping body in straight line, pull right knee toward chest

• Place right foot back on ground; repeat with left knee

• Continue alternating
Sets/Reps: 1×6 each leg


Plank with Leg Raise

• Assume raised plank position
• Keeping body in straight line, raise left leg 12 inches off floor
• Lower left leg; raise right leg
• Repeat pattern for specified reps

Sets/Reps: 1×6 each leg

Bridge with Leg Extension

• Assume raised bridge position
• Lift right leg and straighten it
• Lower right leg; raise and straighten left leg
• Continue alternating for specified reps


Sets/Reps: 1×6 each leg


Resistance Training


Single-Arm Split-Squat to Press

•Place end of barbell in corner of room
• Face corner and assume lunge position with left leg forward. Hold other end of bar with right hand at shoulder level
• Maintaining stable base, quickly drive bar up and out until arm is straight
• Perform specified reps; then repeat with right leg forward and left arm pressing
Sets/Reps: 3×10 each side

Technique: Do not allow your shoulders to twist; keep your base stable; be quick and light with the press.

The Payoff: The lunge position works leg strength, because you’re in a functional position; and the unstable stance works your core and balance.


Physioball Leg Curl

• Lie on back with feet on physioball
• Raise body into straight line so that only shoulder blades touch floor
• Keeping hips high, curl ball toward butt
• Slowly allow ball to roll back out until legs are straight
Sets/Reps: 2×10

Technique: Keep your hips above your heels the whole time, and keep your body in a straight line.

The Payoff: Lower back, glute, and hamstring strength.


Single-Leg Squat to Box

•Place knee-high box behind you
• Balancing on right leg, slowly sit back into squat until butt touches box
• Raise up and forward into start position
• Repeat with left leg
Sets/Reps: 2×8 each leg

Technique: Make sure to lower with control—do not drop down. Sit back so that the squatting knee does not go over your toes.

The Payoff: Single-leg strength and balance.





Ankle Band Shuffle

• Loop ankle band around toes of each foot
• Assume balanced stance with knees slightly bent
• Slowly shuffle to right for specified reps
• Repeat to left
Sets/Reps: 3×10 each direction

The Payoff: This strengthens the abductors and gluteus medius—a weak spot for many NBA players. It also strengthens the ankles since the band is around your toes.


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Comments

Rica | on 7/10/09

JO, thanks for the workout tips. I to have knee problems and these strengthen exercises are very helpful. I would also like to wish you a Happy Birthday!!! I have been one of your biggest fans since 1996. I love you!!!

Gary Baskett | on 6/10/09

Wishing you good health this season! Hope your family, mother, and Clifford are doing well.

Diego | on 27/4/09

You are the best JO.!!!!!!!!!!!!!!!

Andre Griffin | on 18/3/09

Hey What’s up JO, this Andre from EC, AKA lil man is what coach Dreher called me. I just wanted to say what’s up and I hope you have a nice time in Miami. Continue to do good things,

Bugra Ovacık | on 15/3/09

Hey JO, I Love u man, i luv ya style, stay good & healthly.

David Huny | on 5/3/09

What’s up 7 how r things going for u. that’s nice u is my favorite player an the NBA.

Erek Flynn | on 21/2/09

My name Erek Flynn You are second favorite player behind Kobe Bryant.But heres my number 6981086 if u want txt dont have to even txt its cool with me hope you, and Dwayne Wade do really well,and make it to the playoffs

vikastalwar | on 6/2/09

Hey Jermaine i am 5 years old and i love basketball you are my favourite player go raptors go!
vick talwar from ajax

anshuman | on 4/2/09

i like the game against the lakers im tellin u the raptors need to run their offence through their big men ie JO and CB pLUS JO is the tuffest player on the court STAY IN TO JO!~

Bengie Leverett (BKA ROBO) | on 2/2/09

What’s up JO, this is ROBO from ECH. It’s good to see you’re still hanging in there. Keep your head up and do what you do best. And that in make the most of any situation you find yourself in. And remember-

PRIDE, POISE, DEDICATION

anshuman | on 1/2/09

JO STAY IN TO this yr hasnt gone to well but let the team build around you and chris and good things are in store. TORONTO knows ur a six time all star, american national team basketball player who can bring what the team needs to win every night!
we rootin for u!

Sara Cousineau | on 28/1/09

Thanks for these workout tips.
I’ve been looking online and came across this, it’s going to be helpful for sure!

I no longer play basketball ‘cause our 9week season is over, but these will help for a different sport I play called Ringette. I keep going in and out with my knees, and I hope these are going to help!
Thank you :)

Craig Kroezen | on 10/1/09

I am a junior, but i managed to make the senior basketball team.
these exercises are awesome b/c you don’t need much to do them and they are effective. i love them.
thanks for the tips and hope you get better soon
i think some videos would help though

Ali Champsi | on 3/1/09

Thank you so much for the tips. They helped me so much. At my school, my gym teacher makes us do the plank, and it really helps. Thanks.

Justin Henry | on 8/12/08

favourite basketball player… nice workouts, go TDOT

Khalid Elgalal | on 30/11/08

niiccee man those work out actualy work i might actualy try them hope you get better soon man Good luck :)

REGINALD "ROME" MALLARD | on 25/11/08

I PLAY BASKETBALL. SO THE THE NEXT TIME I PLAY I’M GOING TO PRACTICE YOUR ROUTINE!!!

Victoria | on 22/11/08

hey i love ur tips! u r so good and i think jus because of u coming to raptors, they actually improve! so keep it up and make the toronto raptors a better team to watch and not lose so much!

love Victoria

D Wells | on 19/11/08

Very much appreciate the workout plan posting.
I’ve had a bummed knee (acl) for going on 3 years now and at 22 its a pissoff to lose your jump.
I am always looking for new exercises to try and get more stability and strength to protect my knee.
As someone else noted, it would be very cool to perhaps see videos of your workout regiment. Understandably this won’t be anytime soon with the season now full swing and you busy as hell.

Anyways, thanks again, good luck.
I’m enjoying having a shot blocking manimal at center for my team.
Hopefully your knee holds up (knock on wood) and you are able to have ANOTHER breakout year.

Cheers and beers,
Dave

Melissa Dooley | on 10/11/08

Enter your comment…

Jason | on 9/11/08

I like your tips. You should show some more – maybe some videos too.

Arthur | on 5/11/08

I like the workout because I don’t need much equipment to start

melinda | on 1/11/08

hey i like this photo

Vittorio Fantin | on 1/11/08

thx for the info

welcome to toronto!! good luck this year,

all the best

v