Anti-rotation and anti-extension core stations
Five core stations built on resisting movement rather than creating it: band Pallof press, plank with ball pull-through, dead bug, side plank and suitcase carry. Students build lower back stability with an injury prevention focus.
How to play
- Explain the key idea: the trunk stays still while the arms or legs move; demo all five stations with their task cards (4 min).
- Form five groups of five and assign each group a station (1 min).
- Each station lasts 2 minutes: 40 seconds of work per student in pairs or trios while the others observe (10 min for a full rotation).
- The observer watches one thing only: the hips and pelvis must not rotate or sag.
- After the full rotation, each student picks their two toughest stations and repeats them for 40 seconds (3 min).
- Wrap-up: each group explains in one sentence why these exercises protect the back (2 min).
Rules
- If the lower back arches, shorten the lever or stop.
- Anchor bands on wall bars or have a partner hold them firmly.
- Keep breathing; never hold your breath.
- Do the suitcase carry walking slowly and looking forward.
Variations
Easier
Planks from the knees and light bands, 30 seconds per exercise.
Standard
Five 40-second stations with pelvis checks.
Harder
Add a 3-second hold with arms extended in the Pallof press and use stronger bands.
Adaptations
- Limited mobility: Pallof press and ball carry seated in the chair.
- Visual impairment: the observer gives tactile cues at the hips.
- History of low back pain: prioritize dead bugs and side planks from the knees.
Learning goals
- Strengthen the stabilizing muscles of the trunk.
- Tell the difference between resisting movement and creating it.
- Connect core stability with back injury prevention.
Equipment for a class of 25
- resistance bands: 6
- yoga mats: 15
- medicine ball: 5
- task cards: 5
Teacher tip
Many students think core means crunches: use this lesson to explain why these exercises are safer. Check every band anchor before starting.
PatioLab has "Anti-rotation and anti-extension core stations" and 1299 more activities ready to drag into your lesson and run from your phone in the gym.
More activities like this
More main activities for High School
10-20-30 interval running in pairs
The 10-20-30 method strings together 30 seconds of easy jogging, 20 at a moderate pace and 10 at top speed, in five-minute blocks.
1v1 Ball Volley Matches
1v1 ball volley: singles games on a small court with a low net, hitting the ball over the net and allowing one bounce.
2-on-2 Volleyball with Blocker Hand Signals
2-on-2 volleyball modeled on beach doubles: the net player uses hand signals behind their back to tell their partner which area they will block and which the partner…
4-on-4 Volleyball with a Setter and Outside Attack
Small-court 4-on-4 games where each team has a setter at the net and builds the pass-set-hit sequence toward the outside hitter.
4x50 Relay: Blind Handoff in the Exchange Zone
Teams of four learn to pass the baton without looking inside an exchange zone marked with cones, with the receiver taking off at speed so no time is lost.
Acrosport Flow: Linked Stunt Transitions
Groups of four link three simple acrosport stunts, moving from one to the next without fully coming down, with safe builds and dismounts.