Agility Drill Demonstration

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.

The Drill is often used with

PlankCore StrengthAgility Drills Coaching