Game version
Plank pals: hold your plank while your partner tells a joke or names soccer players. Swap when either of you wobbles.
Core Strength Circuit
A short core circuit for balance and power.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Plank: 20 to 30 seconds.
Core: Usual. Stop when your form slips.
- Ages
- 7 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Beginner · Fitness
The steps
How it works
- Plank: 20 to 30 seconds.
- Dead bug: 10 reps each side.
- Side plank: 15 to 20 seconds each side.
- Repeat twice.
Coaching point
Brace your belly, breathe.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (knees down), Core (usual), More (lift one hand). Stop when your form slips.
Story
You are a turtle with a strong shell, staying steady while the shell holds.
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 soccer 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.