The First Lady of Hoops Workout Inspired by Ora Washington
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The First Lady of Hoops Workout (Inspired by Ora Washington)
Ora Washington, often called “The First Lady of Hoops,” was a trailblazer in women’s basketball (and also excelled at tennis). This workout pays homage to the agility, power, endurance, and strong core foundation that basketball demands. Below is a detailed breakdown of each exercise, including how to perform it, the muscles it works, and how it connects to skills integral to basketball athletes like Ora Washington.
1. Medicine Ball Around the Worlds (25 Reps)
How to Perform
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Stand with feet shoulder-width apart, knees slightly bent, holding the medicine ball at chest level.
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Engage your core and begin to circle the medicine ball around your head and torso in a controlled motion.
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Complete one full circle around the body, then reverse direction.
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Maintain a stable posture and keep your core tight throughout the movement.
Muscles Worked
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Shoulders (deltoids, rotator cuff): The circular motion strengthens shoulder stability and mobility.
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Arms (biceps, triceps): Supporting and moving the ball engages the arm muscles.
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Core (abdominals, obliques, lower back): The twisting and circling motion develops rotational strength and stability.
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Upper Back (trapezius, scapular stabilizers): Helps maintain proper posture during the movement.
Ties to Basketball
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Rotational Strength: Basketball players constantly rotate their torso for rebounds, chest passes, overhead passes, and swift directional changes on the court.
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Shoulder Stability: Essential for shooting form, passing accuracy, and protecting the shoulder joints from repetitive stress.
2. Medicine Ball Figure 8’s (25 Reps)
How to Perform
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Stand with feet slightly wider than shoulder-width, knees bent in a half-squat position.
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Hold the medicine ball between your legs.
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Pass the ball from one hand to the other in a figure-8 pattern, weaving in front of one thigh and behind the opposite thigh.
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Keep your chest lifted, back straight, and core tight as you move fluidly.
Note: You can also perform a variation at waist or chest level, tracing a figure-8 in front of your body. However, the lower-body variation helps practice coordination similar to ball-handling drills.
Muscles Worked
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Legs (quadriceps, hamstrings, glutes): Staying in a squat stance activates the lower body.
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Core (abdominals, obliques): Stabilizes the body while you shift the ball from side to side.
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Arms and Shoulders: Passing and receiving the medicine ball engages the upper extremities.
Ties to Basketball
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Hand-Eye Coordination & Agility: Similar to dribbling or weaving the basketball around your body and legs.
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Core Strength: Helps maintain balance during sudden turns or fakes on the court.
3. Medicine Ball Sit-Ups (25 Reps)
How to Perform
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Lie flat on your back with knees bent, feet on the floor (hip-width apart).
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Hold the medicine ball at chest level with both hands.
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Engage your core and perform a sit-up, bringing your torso up until you’re sitting upright.
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Control your descent as you return to the starting position, maintaining tension in the core.
Tip: For extra challenge, press the ball overhead at the top of the sit-up before lowering down.
Muscles Worked
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Abdominals (rectus abdominis): Primarily responsible for spinal flexion.
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Obliques: Assist in stabilizing the torso during the movement.
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Hip Flexors: Help pull your torso upward.
Ties to Basketball
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Core Strength & Stability: Critical for explosive movements, directional changes, rebounding strength, and generating power in jump shots or long passes.
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Balance & Body Control: A strong core helps athletes stay upright and balanced when challenged by opponents or moving at high speed.
4. 1 Mile Run
How to Perform
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Run, jog, or speed-walk (depending on your fitness level) for 1 mile.
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Focus on maintaining consistent pacing and proper running form: head up, core engaged, shoulders relaxed, and arms swinging comfortably.
Muscles Worked
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Legs (quadriceps, hamstrings, calves): The primary movers for sustained running.
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Glutes: Assist in leg propulsion and stability.
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Core: Helps maintain an upright torso and efficient stride.
Ties to Basketball
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Endurance & Cardiovascular Health: Basketball involves continuous movement—sprints, quick changes of direction, and defensive slides. A strong aerobic base is essential to perform at a high level over four quarters.
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Recovery Speed: Good cardio capacity helps players recover quickly from intense bursts of activity during a game.
Workout Structure
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25 Medicine Ball Around the Worlds
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25 Medicine Ball Figure 8’s
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25 Medicine Ball Sit-Ups
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1 Mile Run
Repeat for 4 Rounds.
By cycling through these exercises four times, you’re building both muscular strength and cardiovascular endurance—key components of any basketball athlete’s training regimen. This structure mirrors the combination of powerful core and upper-body work (vital for passes, rebounds, and physical contact in the paint) plus lower-body and cardio conditioning to stay explosive and agile.
Overall Benefits & Inspiration
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Functional Strength: Each exercise targets multiple muscle groups, mirroring the functional and dynamic movements basketball demands.
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Athletic Endurance: Incorporating a mile run each round keeps the heart rate elevated, improving stamina—a must for long games.
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Agility & Coordination: Medicine ball drills develop coordination reminiscent of ball-handling drills on the court.
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Homage to Ora Washington: Known for her prowess on both the basketball court and tennis court, this workout channels the core strength, endurance, and nimbleness that defined her athletic achievements. By emphasizing rotational core exercises, shoulder stability, and running, you tap into the same athletic qualities that made her a legend.
Embrace the spirit of Ora Washington by pushing through each round with intensity, focus, and pride—just as she did while forging a path for future generations in basketball.