1. Drills
  2. Football
  3. Strength

Plank and Carry Circuit

Build the core and grip strength that holds up late in a game.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Hold a front plank for 30 seconds.

Core: As written. Aim for smooth form and compare only with your own last time.

Ages
14 and up
Time
15 min
Players
Just you
Space
Yard or field
Bring
2 weighted bags or backpacks
Level · skill
Advanced · Strength

The steps

How it works

  1. Hold a front plank for 30 seconds.
  2. Carry a bag in each hand for 30 yards, standing tall.
  3. Hold a side plank for 20 seconds each side.
  4. Rest 1 minute; do 4 rounds.

Coaching point

Ribs down, shoulders back.

Safety: Choose a weight you can carry with a straight back.

Make it fun

Play it, don't drill it

Game version

Field follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

Challenge

Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.

Story

You are a scout exploring the field before the game.

My best

Beat your own count

Aim for smooth form and compare only with your own last time. 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 football 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.

Start free training for your child Coach? Set up your team free

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.