Core development is essential to any sport. It takes a strong core to provide a solid support system for explosive, powerful movements. When the deep core muscles that support the spine are weak, your nervous system puts the brakes on your explosive potential as a protective mechanism. Not only that, but insufficient core stability strength will set you up for injury and limit your mobility. This exercise can help.
Start in a plank position with your elbows resting on a stability ball. Make circles with your elbows to activate the lats while the core has to stabilize your position. If you've never performed this exercise before, you'll be shocked by how deep you feel the muscles firing within your core.
Start with small circles for the first workout. Then focus on increasing the range of motion, or size of the circle, as you become accustomed to the exercise. The goal with this exercise, or any core exercise, is to make it as difficult as possible. Do 2 sets of 10 reps (five reps in each direction). Go slow at first.