Plank hold

What you need

Players

1 to 12 players

Time

3 to 5 min

Level

Beginner

Equipment

Mat

Ball fed by

Not needed

Space

Open floor, off the court

Setup

1. One mat per athlete, with room to lie at full length.
2. Forearms on the mat, elbows under the shoulders, feet hip-width apart.
3. Hold for the work time, then rest on the knees or stand up.

How it runs

The forearm plank: elbows under the shoulders, toes on the floor, and the body held in one straight line from head to heels. Stop the hold as soon as the hips drop or rise. Twenty good seconds is enough.

Time and reps: 3 holds of 20 to 30 s with about 20 s rest; knees down to start if needed.

Coaching points

• Keep a straight line from head to heels: hips neither sagging nor piked up.
• Squeeze the glutes and brace the stomach as if about to be poked.
• Neck neutral: look at the floor just in front of the hands.
• Keep breathing slowly through the whole hold.

Ways to change it

• Drop the knees to the mat for an easier version.
• Add slow shoulder taps from a high plank.
• Hold a side plank on each side.

Make it easier or harder

Make it easier

• Hold for 10 seconds, rest, and repeat three times.

Make it harder

• Lift one foot off the floor and alternate feet.

Safety