Former basketball player Gaafar ElSouri was a dual-sports athlete competing in both basketball and football. Dubai-based since 2014, ElSouri started his career in Saudi Arabia with Al-Hilal basketball club and his career included stints in Europe, Southeast Asia and Canada.

Last year however, a torn anterior cruciate ligament (ACL) required him to have full knee reconstructive surgery, leaving him on the treatment table. ElSouri has been documenting his recovery back to fitness for the last twelve months. His physically challenging workouts are designed specifically to get him back playing on the court.

In a series of articles, coinciding with the NBA Playoff finals, we’ll be breaking down ElSouri’s workout clips with the individual exercises you can do to get yourself in top condition. The first in the series focuses on core exercises, to help during practice and game situations, increasing stamina and cardio to help keep focused for longer.

HIGH KNEE SINGLE & DOUBLE FOOT AGILITY LADDER RUN

This exercise is used to warm up and drive foot speed, while remaining under control to ensure two feet go into each box.

AGILITY LADDER PUSH

Doing this activates the upper body, while building both core strength and improving coordination.

SIDE-TO-SIDE HEAVY BALL PUSH UP

Here you engage your core and work on stability as the offset hand position forces your shoulders, chest and core to stabilise your body.

STABILITY BALL PUSH UPS

This exercise relies on your core strength, chest and shoulders to stabilise your body and control your movement. It requires balance and concentration as well as strength.

LATERAL PLYOMETRIC FLYING PUSH UPS

A tough one, this is an advanced movement that is designed for explosion utilising the core, upper body and overall body control.

WALL BALL SIT-UPS

Using a medicine ball ensures your core creates the explosive movement generating power to throw ball as powerful as possible.

LATERAL SIDE STEPS AGILITY LADDER WITH HEAVY BALL

It looks easier than it is, this exercise is used to improve foot speed, lateral steps and foot coordination. It requires speed and concentration.

ICKY SHUFFLE

You need good coordination to complete this three-count combo moving forward while increasing foot speed in and out of the boxes.

You can follow ElSouri’s  progress on Instagram @g.elsouri1