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Agility: Plank

What a fantastic tool. I 've found a few drills that are unfamiliar,...

Wes, Rugby Coach

DESCRIPTION

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time.

Tummy facing the ground, tummy and bum tight. Don't let head drop try to keep a straight line from base of head to coccyx.

COACHING POINTS

The plank strengthens the abdominals, back, and shoulders.

Variations:

Side plank - one arm outstretched above you, with other hand on floor

Medicine ball plank - plank with both hands on a medicine ball - good for balance but difficult

World record:

The current world record (according to Guinness World Records ¹) for the plank position is 3 hours, 7 minutes and 15 seconds set in Newport, Kentucky on 20 April 2013 by George Hood.

PROGRESSION

The plank strengthens the abdominals, back, and shoulders.

Variations:

Side plank - one arm outstretched above you, with other hand on floor

Medicine ball plank - plank with both hands on a medicine ball - good for balance but difficult

World record:

The current world record (according to Guinness World Records ¹) for the plank position is 3 hours, 7 minutes and 15 seconds set in Newport, Kentucky on 20 April 2013 by George Hood.

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OFTEN USED WITH...

Press up

Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders

Core Strength

Fast feet

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

High Skip

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Side Step

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

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The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. Tummy facing the ground, tummy and bum tight. Don't let head drop try to keep a straight line from base of head to coccyx.

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