Unlock Explosive Hip Mobility with Plank Side Knee Ins
The Plank Side Knee In is a foundational strength and conditioning drill designed to forge a bulletproof core and enhance hip mobility for players at every level. While traditional planks build static stability, this dynamic variation bridges the gap between raw strength and functional basketball movement. By integrating hip rotation with core stability, you prepare your body for the physical demands of defensive slides, vertical leaps, and absorbing contact in the paint.
How to Perform This Drill
- Setup: Assume a standard high plank position with your hands stacked directly under your shoulders and your body forming a straight line from head to heels.
- Engage: Lock in your core and glutes to neutralize your spine—do not let your lower back sag or your hips pike upward.
- Drive: Lift your right foot and drive your right knee toward the outside of your right elbow, allowing your hips to rotate slightly to facilitate the movement.
- Squeeze: Pause briefly at the point of maximum contraction to fully engage your obliques and hip flexors.
- Reset: Return your right leg to the starting position with a controlled tempo, ensuring your hips square back up to the floor.
- Alternate: Immediately switch to the left leg, repeating the motion while maintaining strict body control.
Why This Drill Works
In basketball, power originates from the hips, but it is effectively transferred through the core. This drill specifically targets the lateral chain and hip flexors, which are crucial for lateral quickness and defensive containment. By forcing you to stabilize your upper body while rotating your lower body, the Plank Side Knee In mimics the body control required when changing direction violently or driving through traffic. It builds the specific strength needed to decelerate quickly and the core rigidity required to finish strong at the rim.
Pro Tips
- Control the Tempo: Do not treat this like a cardio sprint. Slow down the movement to increase time under tension; momentum is the enemy of development in this drill.
- Glass of Water: Imagine balancing a glass of water on your mid-back. While your hips rotate, your upper torso should remain stable enough that the water doesn't spill.
- Exhale on Effort: Breathe out sharply as you drive your knee forward. This engages the deep abdominal muscles and helps lock in your stability.
- Eye Discipline: Keep your gaze fixed on the floor slightly ahead of your hands to maintain a neutral neck position—don't tuck your chin to your chest.
