Powerful athletic movements initiate with or transfer through your core area. For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm . This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a power shortage!
Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.
For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.