Game version
Side-plank pals: hold your side plank while your partner reads a joke aloud. Swap sides together.
Side Plank Build
Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lie on your side, elbow under your shoulder.
Core: From the feet. Stop when your form slips.
- Ages
- 10 to 14
- Time
- 6 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Developing · Line & Form
The steps
How it works
- Lie on your side, elbow under your shoulder.
- Lift your hips so the body is in a straight line (start from the knees).
- Hold 15 to 20 seconds.
- Do 3 each side; move to the feet when it is easy.
Coaching point
Straight line, breathe.
Safety: Keep breathing and stop when your hips sag or your back aches.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (from the knees), Core (from the feet), More (lift one leg). Stop when your form slips.
Story
You are a bridge standing strong in a storm.
My best
Beat your own count
Stop when your form slips. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free diving week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.