Plank Knee Ins: Build Core Stability for Explosive Leaps
Basketball isn't just about legs; your vertical jump relies heavily on how efficiently your core transfers energy from the ground up. The Plank Knee In is a fundamental strength and conditioning drill designed for players who want to increase their vertical leap and improve stability through contact. By mastering this dynamic core movement, you build the essential body control needed to finish strong at the rim and stay balanced on defense.
How to Perform This Drill
- Setup: Get into a high push-up position with your hands directly under your shoulders and your body forming a rigid, straight line from your head to your heels.
- Engage: Tighten your core and glutes to lock your hips in place, ensuring you do not sag toward the floor.
- Drive: Without raising your hips or rounding your back, slowly bring one knee up toward your chest, keeping your foot hovering just inches off the ground.
- Hold: Pause at the top of the movement for a brief count to maximize muscle recruitment in the lower abs and hip flexors.
- Extend: With control, kick the leg back to the starting position, maintaining that flat back alignment.
- Repeat: Continue this movement for 30 seconds on one leg before switching, or alternate legs continuously until you reach fatigue.
Why This Drill Works
There is an old coaching saying: "You can't fire a cannon from a canoe." If your core is weak, the explosive power generated by your legs "leaks" out through your midsection before it can propel you into the air. This drill works because it forces you to stabilize your spine while moving your hips, mimicking the exact body mechanics required when you plant your feet and explode upward for a rebound or layup. It turns your core into a solid block of granite, ensuring 100% of your leg drive translates into vertical height.
Pro Tips
- Keep a neutral spine: Imagine balancing a glass of water on your lower back; do not let your hips pike up or sag down as you move your knee.
- Exhale on the drive: Forcefully blow air out as you bring your knee to your chest to deepen the contraction of your abdominal muscles.
- Focus on tempo: Do not rush the reps; a slow, controlled movement recruits more muscle fibers and builds actual stability better than fast, sloppy motion.
- Align your neck: Keep your gaze focused on the floor slightly ahead of your hands to prevent neck strain and maintain spinal alignment.
