Exercises › Football fitness
Core: new plank variations
- 8 min
- 2–22 players
- 9v9
- 11v11
- Football fitness
A carousel of new and advanced plank variations that train core stability and mobility: knee-to-elbow "Spiderman climbs" from an elbow plank, a side plank reach-through with a resisted rotational arm reach, an open side plank with arm and hip flexion/extension, and crouching alternate hip rotations with the arms raised. The exercises demand very good control of the trunk, the hip muscles and the stabilisers and rotators of the spine. Suits older players. Do the variations on both sides and choose quality over quantity. See the post. Source: FIFA Training Centre (Instagram).
What the coach should look for
- Keep the body straight from head to feet and do not rotate the pelvis.
- Keep the core braced and move with control.
- Fewer repetitions with good quality are better.
- Do the variations on both sides.
The video belongs to its creator and plays at the source.
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