Exercise Library
CORE STABILITY & ANTI-ROTATIONintermediate
Sprinter Situp
Integrates the core-plus-limb coordination of jumping — the sprinter sit-up simulates the synchronized upper/lower-body force pattern of jumping. Lie with legs raised; on each sit-up, bring the opposite knee to the chest while the same-side arm drives like a sprint arm swing.
Rectus abdominis, obliques, hip flexors3 sets × 12-16 reps (alternating)
Coaching cues
- 1.Don't jut the chin — keep the neck neutral
- 2.Move with rhythm — like running
- 3.Knee as close to the chest as possible
- 4.Lower back stays on the floor
Detailed training method
[Steps]1. Lie on your back, legs raised→2. On each sit-up, bring the opposite knee to the chest→3. Same-side arm drives like a sprint swing→4. Alternate→5. Keep the rhythm
[Common Errors]✗ Chin juts forward→neck neutral ✗ Back lifts→stay glued to the floor ✗ Uncoordinated→slow and smooth first
[Progressions]Slow→medium→fast→loaded→add rotation
[Jump-Specific]Integrates the core + limb coordination of jumping; simulates the synchronized upper/lower-body force pattern
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