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.

READ MORE
READ LESS
1158938
2386

SIGN UP NOW FOR FREE

  • search our library of 100's agility drills
  • create professional agility coaching plans
  • or access our tried and tested agility plans
MORE Core Strength DRILLS

JOIN SPORTPLAN FOR FREE

  • search our library of 100's agility drills
  • create your own professional coaching plans
  • or access our tried and tested plans

Sportplan App

Give it a try - it's better in the app

Agility POPULAR SEARCH TERMS
YOUR SESSION IS STARTING SOON... Join the growing community of agility coaches plus 100's drills and pro tools to make coaching easy.
LET'S DO IT