Gym Strength: Rotation & Anti-Rotation Core
Build trunk control that supports efficient transfer through shots while keeping the torso organised under movement. Prioritise quality before resistance.
Set up
Use a light cable or resistance band only if familiar with the movement. Begin with anti-rotation holds and slow controlled presses.
Home practice
2 sets of 20-second side planks each side, modified as needed to keep good alignment.
Key cues
Breathe normally.
Keep ribs stacked over pelvis.
Resist unwanted rotation before adding rotation.
Progressions
Side plank; anti-rotation press; then controlled rotational patterns under qualified guidance.
Watch drill video Video: The Prehab Guys