Exercise Library
CORE STABILITY & ANTI-ROTATIONbeginner
Dead Bug
Protects the lower back from excessive extension during jumping — the dead bug builds core stiffness so strength training stays safe. Lie on your back with limbs up, slowly lower opposite arm and leg toward the floor, then return. The first-choice anti-extension core builder.
Transverse abdominis, rectus abdominis, pelvic stabilizers3 sets × 10-12 reps per side
Coaching cues
- 1.Lower back stays glued to the floor — most important
- 2.Slower is better — eccentric control is the point
- 3.Lower limbs farther = harder
- 4.If the back lifts, reduce the range
Detailed training method
[Steps]1. Lie on your back, limbs up→2. Lower back pressed to the floor→3. Slowly lower the opposite arm and leg→4. Near the floor→5. Return to start→6. Alternate
[Common Errors]✗ Back lifts off the floor→most important! Reduce range ✗ Too fast→slow is the point ✗ Holding breath→exhale as you lower
[Progressions]Legs only→arms only→opposite pair→same-side pair→loaded→ab wheel
[Jump-Specific]Builds anti-extension; protects the lower back from excessive arching during jumping and lifting
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
Ab Wheel Rollout
Whole-body stiffness core training — the rollout trains anti-extension and shoulder stability so lower-body force transfers without loss
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