Exercise Library
CORE STABILITY & ANTI-ROTATIONintermediate
Ab Wheel Rollout
Whole-body stiffness core training — the rollout trains anti-extension and shoulder stability so lower-body force transfers without loss. Kneel, roll the wheel forward until the body is extended, then pull back with the core. Closely matches the rigid-body structure of jumping.
Rectus abdominis (emphasis), transverse abdominis, lats, shoulders3-4 sets × 8-12 reps
Coaching cues
- 1.Start with the pelvis tucked to lock the core
- 2.Keep the body rigid while rolling — no sagging
- 3.Pull back with the core, not the arms
- 4.Progress from kneeling to standing
Detailed training method
[Steps]1. Kneel and grip the wheel→2. Posterior-tilt the pelvis to lock the core→3. Roll out until the body is fully extended→4. Pull back with the core→5. Keep the body rigid, no sagging
[Common Errors]✗ Sagging hips→lock the core before rolling ✗ Pulling back with the hips→use the core ✗ Rolling too far→stay within control
[Progressions]Kneeling short→kneeling full→standing→single-arm→weighted vest
[Jump-Specific]Matches the rigid-body mechanics of jumping; strong anti-extension = more efficient force transfer
Related exercises
Pallof Press
During jumping the core must stay stable to transfer lower-body force efficiently — the Pallof press trains anti-rotation to prevent energy leaks
Dead Bug
Protects the lower back from excessive extension during jumping — the dead bug builds core stiffness so strength training stays safe
Hanging Leg Raise
Directly strengthens the active knee-drive of jumping — hanging leg raises build the lower abs and hip flexors for a tighter, more efficient airborne position