Plank Passing in Pairs
Two players face each other in a forearm plank, 3 m apart, and roll the ball to each other with one hand without letting the hips drop.
- Age
- U13–Senior
- Players
- 2–24
- Duration
- 10 min
- Difficulty
- Intermediate
- Intensity
- Low
- Area
- 6 × 4 m
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Technical: Passing
- Physical: Core strength
- Concepts worked on
- Technical:Passing
- Physical:Core strengthBalance
Training diagram
Legend
- Attacker
- Pass
- Ball
Core stability protects the lower back and the groin and helps in duels. Passing the ball in the plank forces the player to stay stable on three points of contact, which is harder than a static plank and more fun. Short sets with good form.
Objective
Strengthen the core by keeping a stable plank while moving one arm.
Organisation
- Pairs facing each other, 3 m apart, on grass or mats. One ball per pair.
How it works
- Both players hold a forearm plank.
- Roll the ball to the partner with one hand; the partner stops it and rolls it back with the other hand.
- 30 seconds, rest 30, 4 sets.
- Then side planks: pass the ball with the top hand.
Coaching points
- Straight line from head to heels; do not let the hips sag or rise.
- Squeeze the glutes and the stomach.
- Breathe normally.
Progressions
- Lift the opposite leg while passing.
Regressions
- Plank on the knees.
Variations
- Bear crawl position (knees just off the ground) instead of plank.
Key principles
- Stable trunk, moving limbs.
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