Side Plank
Objective: Develop core strength with an
emphasis on the obliques
Level: Intermediate
Directions and Coaching Points: Instruct your
players to lie on their sides, with the body
straight. Have them place the forearm of the side
they are laying on, perpendicular to the body
with the elbow directly below the shoulder.
Instruct them to initiate the plank position by
raising the hips off the ground (by contracting
the core muscles) so that the body is in a straight
line from head to feet (Figure 6.12a). Hold this
position for the required time (approximately 30
to 60 seconds).
Progression: This exercise can be progressed by
having the player raise the leg on the side not in
contact with the ground while maintaining a
stable plank position (Figure 6.12b).
a)b)
Figure 6.12Supine plank
Objective: Develop core strength with an
emphasis on hip musculature, gluteus maximus
and the lower back.
Level: Intermediate
Directions and Coaching Points: Same as plank
but the player is in a supine position (Figure
6.13a).
Progression: This exercise can be progressed by
having the player raise one leg off the ground
while maintaining a stable plank position
(Figure 6.13b).
a)b)
Figure 6.13