The Core of Your Vertical

Athlete Performance

“Strong legs get you off the ground. A strong core helps you stay there longer.”

Want a Higher Vertical? Start With Your Core.

Most athletes assume that building a big vertical is all about squats and plyos.

More back squats.
More front squats.
More box jumps.
More squat jumps.

But here’s the truth: your legs are only one part of the equation.

If you want that jaw-dropping vertical—the kind that makes people wonder if the rim should be raised to 11 or even 12 feet—you need to train every system that contributes to power production.

And one of the most overlooked?
The core.

Why the Core Matters

If you’ve followed our training philosophy, you already know that a strong core is key for speed, agility, and balance.

But it’s equally important for vertical jump performance.

Here’s why:

A strong core creates a rigid, stable trunk. That stability allows your arms and legs to move explosively and efficiently. The more solid your center, the more force you can channel outward—through the floor, and into your jump.

On the flip side, a weak or unstable core acts like a power leak.

You can have the strongest legs in the gym, but if your trunk can’t transfer that force, you’re leaving inches—and performance—on the table.

In fact, a study published in the Journal of Orthopaedics & Sports Physical Therapy found that core training can improve vertical velocity just as much as lower-body strength training.

Let that sink in:
Training your core can be as impactful as training your legs.

Train Function, Not Flash

Before you start cranking out sit-ups and crunches, remember:
The core’s job isn’t to create movement—it’s to resist it.

Your core is designed to:

• Resist excessive arching or sagging (extension)

• Resist side bending (lateral flexion)

• Resist twisting (rotation)

This concept—called anti-movement training—builds a solid, powerful foundation for athletic performance.

It teaches your body to brace, stabilize, and direct energy efficiently.

When your trunk is strong, every jump, sprint, and change of direction becomes sharper and more explosive.

Final Thought

If you want a higher vertical, don’t just chase leg strength.
Build the link that connects everything—your core.

Because true power doesn’t start from the ground up.
It starts from the center out.

— Coach Shelby and The Shelby Trained Team