Core Control & Anti-Rotation

Obj: The trunk trained honestly — anti-extension, anti-rotation, and transfer strength: the core as force's highway, not a sit-up count (7.4's coordination-and-strength bridge). Field: Any space. Equip: Mats optional; bands/partners for resistance. Org: The anti-training menu: dead-bug families (anti-extension's floor — slow, breathing, owned), plank progressions (with the reaches and lifts that make them anti-rotation work — the static plank graduated quickly), Pallof-press patterns (band or partner-resisted anti-rotation — the category's signature), side-plank families (the lateral chain — soccer's cutting and striking highway), and transfer moments (medicine-ball-style rotational throws where equipment allows; partner-resisted rotations where not — the anti-work cashed into power). Embedded in J-06/J-07 blocks or standalone 10-minute doses. CP: (1) The core's job is mostly to STOP motion (the anti-frame taught — braces beat crunches); (2) breathe inside the brace (rigid AND breathing — the skill); (3) slow earns fast (the anti-work's tempo discipline before the throws' explosion). Prog: Longer levers, added resistance, unstable variants sparingly; the throw family's velocities up. Reg: Shorter holds, bent-knee variants. Mist: P: rep-count racing through quality (tempo enforced); C: sit-up nostalgia (the anti-frame's evidence shared once, then policy). Time: 8–10 min 2×/week embedded. Out: Trunk control visible in cutting/striking (J-04's plants steadier, G-26's strikes better anchored); the anti-vocabulary owned. Var: GK annex (the diving trunk's specific anti-rotation needs — I-03's landings anchored here). Diag: Four-station anti-menu (dead-bug, reaching plank, Pallof press, side plank) with the transfer-throw finisher, brace-and-breathe icon.