Strength – plank up down
Player moves between a forearm plank and a high plank position while keeping the body stable. This drill strengthens the shoulders, chest, triceps, and core stability.
Equipment
Exercise mat
Coaching points
- Keep hips level
- Move one arm at a time
- Brace the core
- Control each transition
Common mistakes
- Rocking the hips
- Sagging lower back
- Moving too fast
- Uneven arm movement
Action video
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Difficulty
Intermediate
Duration
30 seconds
Repetitions
10 × 1 sets
Touches
0
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