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CORE STABILITY & ANTI-ROTATIONadvanced

Copenhagen Plank

Lie side-on with the top leg on a bench and the bottom leg suspended; lift the body into a straight line using the core and adductors. The Copenhagen plank targets adductors and anti-lateral-flexion — strong adductors are crucial for pelvic stability in single-leg jumps and it's one of the best groin-strain preventers.

Adductors, obliques, quadratus lumborum3 sets × 15-30 seconds per side
Copenhagen Plank 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Straight line from head to feet
  • 2.Inner knee of the top leg presses into the bench
  • 3.Bottom leg stays suspended — core maintains it
  • 4.Start with 10s holds, progress to 30s

Detailed training method

[Steps]1. Lie side-on, top leg on a bench→2. Bottom leg suspended→3. Lift the body with core + adductors→4. Hold a straight line→5. 15-30s [Common Errors]✗ Body not straight→adjust bench height ✗ Bottom leg touches the floor→lift with the core ✗ Inner-knee pain→regress to knee-down version [Progressions]Knee down→toes down→higher bench→dynamic (hip raises) [Jump-Specific]Adductors + anti-lateral-flexion; strong adductors are crucial for pelvic stability in single-leg jumps; prevents groin strains

Athletes with adductor strain history start from the easier knee-on-floor version

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

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