The Official Site of Jermaine O'Neal

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.