The Extended Plank Up: Unlock Core Power for Vertical Leap
The Extended Plank Up is a foundational strength and conditioning drill designed for players at all levels who want to maximize their vertical explosiveness and body control. By modifying the traditional plank to shift your center of gravity, this exercise targets the deep core muscles essential for transferring power from the floor to the rim. It falls under the category of athletic performance and injury prevention, serving as a critical building block for elite finishing, rebounding, and defensive stability.
How to Perform This Drill
- Setup: Assume a standard low plank position with your forearms on the floor, elbows directly beneath your shoulders, and feet hip-width apart.
- Align: Engage your quads and squeeze your glutes to create a rigid, straight line from the crown of your head to your heels—ensure your hips do not sag.
- Execute: Drive through your toes to push your entire body forward, shifting your shoulders past the line of your elbows to increase the leverage and tension on your core.
- Stabilize: Maintain this "extended" forward position without allowing your lower back to arch, keeping your core braced as if you were about to take contact.
- Reset: Under control, shift your weight back to the starting position to complete one repetition, or hold the extended position for time based on your workout parameters.
Why This Drill Works
In basketball, a high vertical jump isn't just about leg power; it is about the efficiency of force transfer through your torso. The Extended Plank Up trains your core to resist extension and stabilize under shifting loads, mimicking the body control required to absorb contact while finishing in the lane. By strengthening the anterior chain and teaching your body to stay rigid under tension, you ensure that the explosive energy generated by your legs propels you upward rather than leaking out through a weak midsection.
Pro Tips
- Breathe through the tension: Do not hold your breath; use short, forceful exhalations to further engage the transverse abdominis, similar to how you breathe during a heavy lift.
- Lock the glutes: Active glutes are your insurance policy against lower back pain; if you feel this drill in your lower back, you need to squeeze your glutes harder and tuck your pelvis.
- Keep a neutral neck: Fix your gaze on the floor slightly ahead of your hands to keep your cervical spine aligned with the rest of your back—don't look up at the rim yet.
- Quality over duration: A 30-second hold with perfect form and maximum tension is far more valuable for basketball performance than a 2-minute hold with sagging hips.
