Exercise Library
CORE STABILITY & ANTI-ROTATIONbeginner
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. Stand side-on to a band, press the handle out from the chest, and resist the rotational pull. One of the three foundational core movements.
Transverse abdominis, obliques, multifidus3 sets × 8-10 reps per side
Coaching cues
- 1.Feet shoulder-width, knees slightly bent
- 2.Torso doesn't rotate while pressing — resist the band
- 3.Breathe normally — don't hold your breath
- 4.Hold 2-3s at full extension
Detailed training method
[Steps]1. Stand side-on to a band/cable→2. Hold the handle at the chest→3. Press forward→4. Resist rotation — torso stays still→5. Hold 2-3s→6. Return and repeat
[Common Errors]✗ Torso gets pulled by the band→lock the core ✗ Holding breath→breathe normally ✗ Arms do too much→the core is the star
[Progressions]Kneeling→standing→single-leg→press-and-hold→press-and-circle→eyes closed
[Jump-Specific]Anti-rotation core is the guarantee of jump force transfer; prevents energy 'leaks' through the torso; one of the three foundational core movements
Related exercises
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
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