By Jon Sanderson MS, CSCS, MSCC, USAW, NASM-CES, TPI, FMS
Jon Sanderson, Director of Men’s Basketball Strength & Conditioning.
Regarded as one of the basketball strength and conditioning coaches in the business, Sanderson is the only strength and conditioning coach in NCAA history to participate in a Final Four as a player (Ohio State in 1999) and a coach (Michigan in 2013 & 2018).
The following anti-rotation exercises can be performed in a tall or half-kneeling position, normal stance or a split stance, and with either a band or pulley mechanism.
Trunk/Core Stability–Pallof Hold
Begin in in an athletic stance with your shoulders perpendicular to the cable column and holding the single attachment above your belly button.
Press the attachment away from your body until your arms are fully extended, then hold for the specified time.
Repeat on the other side.
Stand in an athletic position holding the pulley attachment just above your belly button.
Press the attachment to an arms-length in front of you and return it back to the starting position.
Repeat on other side.
Stand in an athletic position, perpendicular to the cable machine, with arms extended toward the column, and hold the pulley attachment at just below shoulder level.
With a stable trunk, move your arms from the start point to the finish point.
Repeat on other side.
Begin holding the rod with your hands about 18 inches apart with a double overhand grip, shoulders perpendicular to the column, and arms extended out toward the column.
Pull the rod toward you until your arm closest to the column is on your side, then rotate and punch that arm upward while keeping your feet flat.
Return to the starting position and repeat for specified reps.
