Core Circuit With the Ball for Youth
Four core exercises with a ball for young players: sit-up and throw-in, plank ball taps, back-to-back ball pass and glute bridge holding the ball between the knees.
- Age
- U11–U16
- Players
- 4–24
- Duration
- 10 min
- Difficulty
- Beginner
- Intensity
- Low
- Area
- 10 × 10 m
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Physical: Core strength, Coordination
- Concepts worked on
- Physical:Core strengthBalanceCoordination
Training diagram
Legend
- Attacker
- Pass
- Ball
Youth players benefit from simple core work with their own body weight. Using the ball makes it playful and gives a target for each movement. Focus on technique: players stop when they lose the correct position.
Objective
Strengthen the trunk and hips with simple, playful exercises.
Organisation
- Pairs with one ball, on grass or mats.
How it works
- 1) Sit-up and throw-in to the partner (10 each).
- 2) Plank, tapping the ball with alternate hands (20 seconds).
- 3) Back-to-back, pass the ball around the waist (10 turns each way).
- 4) Glute bridge with the ball between the knees (5 × 5-second holds).
- Two rounds.
Coaching points
- Back straight in the plank; hips do not sag.
- Squeeze the ball with the knees in the bridge.
- Controlled movements, no jerking.
Progressions
- Add a side plank with ball pass.
Regressions
- Fewer repetitions and shorter holds.
Variations
- Make it a pair challenge: count perfect repetitions.
Key principles
- Good position before more repetitions.
Share this task
Useful? Send it to your coaching staff or save the diagram.