Exercise Library
CORE STABILITY & ANTI-ROTATIONbeginner
Side Plank
Ensures symmetrical force transfer during jumps — the side plank trains anti-lateral-flexion to prevent energy leaks from torso tilting. Lie side-on with one elbow down, body in a straight line, and hold.
Obliques, quadratus lumborum, glute med3 sets × 30-60 seconds per side
Coaching cues
- 1.Shoulder directly above the elbow
- 2.Straight line from head to feet — hips don't sag
- 3.Hold 30-60s, then switch
- 4.Progress: raise the top leg for instability
Detailed training method
[Steps]1. Lie side-on, elbow down→2. Body in a straight line→3. Hips don't sag→4. Hold 30-60s→5. Switch sides
[Common Errors]✗ Hips sag→brace the core ✗ Neck tense→look forward ✗ Too short→at least 30s
[Progressions]Knee down→feet stacked→top leg raised→side plank + hip dips→side plank + rotation
[Jump-Specific]Anti-lateral-flexion keeps the force line symmetrical during jumps; train both sides
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