Exercise Library
CORE STABILITY & ANTI-ROTATIONbeginner
Bird Dog
The best pre-training posterior-chain activation — the bird dog builds anti-rotation and spinal stability, protecting the lower back during jump training. On all fours, extend the opposite arm and leg to parallel, hold 2-3s, and return.
Erectors, multifidus, glutes, shoulder stabilizers3 sets × 8-10 reps per side
Coaching cues
- 1.Pelvis stays still — like a glass of water on your back
- 2.Don't chase height — parallel is enough
- 3.Slow and steady — no wobble
- 4.Exhale on extension, inhale on return
Detailed training method
[Steps]1. On all fours→2. Extend the opposite arm and leg together→3. To parallel→4. Hold 2-3s→5. Return→6. Alternate
[Common Errors]✗ Pelvis rotates→keep it still like a glass of water ✗ Chasing height→parallel is enough ✗ Too fast→slow and steady
[Progressions]Knees down→toes down→eyes closed→loaded→unstable surface
[Jump-Specific]The best pre-training posterior-chain activator; builds spinal stability that protects the lower back in jump training
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