Exercise Library
CORE STABILITY & ANTI-ROTATIONintermediate
Banded Pallof Walk
Turns static anti-rotation into dynamic anti-rotation — press the band out, then walk sideways, training the ability to keep the torso from being pulled off-line during jumps, cuts and contact.
Transverse abdominis, obliques, glute med, scapular stabilizers3 sets × 8-12 steps per side
Coaching cues
- 1.Side-on to the band; arms stay pressed out
- 2.Ribs down, pelvis facing forward
- 3.Small, steady steps — don't get dragged by the band
- 4.Both directions; extra set on the weak side
Detailed training method
[Steps]1. Stand side-on to a band→2. Pallof press position→3. Keep the arms pressed out→4. Walk sideways→5. Torso doesn't rotate→6. 10-15 steps→7. Switch direction
[Common Errors]✗ Torso pulled by the band→core locks and resists ✗ Arms pull back→keep them out ✗ Steps too big→small and controlled
[Progressions]Standing→half squat→lunge→overhead press-out→eyes closed
[Jump-Specific]Dynamic anti-rotation; the core-stability guarantee for cuts and body contact during jumping
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
Ab Wheel Rollout
Whole-body stiffness core training — the rollout trains anti-extension and shoulder stability so lower-body force transfers without loss